- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypeHinge (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
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
- Position your feet in a split stance with the back foot off the floor and just the toes touching the ground.
- Push your hips back and hinge forward until your torso is nearly parallel with the floor.
- Drive through the whole foot and focus on pushing the floor away by extending the knees and hips.
- Return to the starting position and repeat for the desired number of repetitions.
Kickstand Kettle Bell 1 Leg Deadlift Tips
- 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.
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.
- 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.
- Make sure you wrap your thumbs around the handle and don’t utilize a false grip.