Kettlebell One-Legged Deadlift
How to do the Kettlebell One-Legged Deadlift
- 1
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
- 2
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- 3
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
How to program the Kettlebell One-Legged Deadlift
Sets and reps
As a compound movement, the Kettlebell One-Legged Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell One-Legged Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell One-Legged Deadlift work?
The Kettlebell One-Legged Deadlift primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as supporting muscles.
What equipment do I need for the Kettlebell One-Legged Deadlift?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell One-Legged Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
