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Exercise Profile
  • Target Muscle Group
    Hamstrings
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypeHinge (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Kickstand Kettle Bell 1 Leg Deadlift Overview

The kickstand kettle bell 1 leg deadlift is a deadlift variation used to target the hamstring muscles. It will also work the whole posterior chain indirectly.

The kickstand kettle bell 1 leg deadlift is great for those seeking to build a balanced physique and balanced strength since it is a unilateral exercise.

Kickstand Kettle Bell 1 Leg Deadlift Instructions

  1. Position your feet in a split stance with the back foot off the floor and just the toes touching the ground.
  2. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
  3. Drive through the whole foot and focus on pushing the floor away by extending the knees and hips.
  4. Return to the starting position and repeat for the desired number of repetitions.

Kickstand Kettle Bell 1 Leg Deadlift Tips

  1. The main goal of this exercise is primarily to build the hinge pattern and allow the individual to work towards a single leg RDL if balance is their limiting factor.
  2. Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
    • If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
    • On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
    • Experiment with each and see which one works best for your individual anatomy and biomechanics.
  3. Do NOT retract your shoulder blades. This is mechanically inefficient and a self limiting cue as it shortens the length of the arms thus requiring a larger range of motion.
  4. Make sure you wrap your thumbs around the handle and don’t utilize a false grip.
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