- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypeHinge (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
Double Kettlebell Single Leg Deadlift Overview
The double kettlebell single leg deadlift is a variation of the single leg deadlift and an exercise used to target the muscles of the hamstrings, as well as other muscle groups of the posterior chain.
The double kettlebell single leg deadlift requires a lot of balance to execute and is a good options for those looking to progress to heavier implements of other single leg deadlift variations.
Mostly used as a functional exercise, the double kettlebell single leg deadlift can also be used as a way to train the hamstrings unilaterally to build balanced strength and an aesthetic physique.
Double Kettlebell Single Leg Deadlift Instructions
- Begin with a kettlebell in both hands.
- Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip.
- Hinge until your chest is almost parallel to the floor and don’t allow the kettlebells to drift forward excessively.
- Push through the floor and extend the hip as your return to the starting position.
- Reset and repeat for the desired number of repetitions.
Double Kettlebell Single Leg Deadlift Tips
- Focus on pushing your heel back as far as possible and hinging into the hip rather than dropping your chest.
- Don’t allow the hips to rotate, you should be able to balance a cup of water on your back in the bottom of the movement.
- Your chin should follow your chest, don’t worry about looking up in the bottom of the movement.
- Ideally you should keep a straight line from your head through your heel.
- Keep a soft bend in your knee and don’t allow your arch to collapse as you complete the movement.
- Make sure you wrap your thumbs around the handle and don’t utilize a false grip.
- Don’t focus on keeping the weight entirely on the heels, you won’t be able to effectively recruit your quads at the beginning of the lift and thus you’ll be slow off the flow. So, to combat this, you should focus on driving through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
- To learn and master single RDLs, it may be conducive to utilize assisted versions by lightly holding onto a rack with your free hand or hinging with both legs in position like a normal RDL but keep one foot hovering off the floor.