How to Do a One-Legged Deadlift With a Kettlebell

Russian Kettlebells

The one-legged deadlift is a powerfully effective exercise for developing strong, toned muscles and overall balance. It directly affects your glutes and hamstrings, and to a lesser degree your inner and outer thighs and abs. It can be performed with one or two kettlebells. The following explains how to do the exercise with one kettlebell.

Things You'll Need

• Kettlebell

Instructions

1. Hold a kettlebell at your side with your right hand. Grip the ground hard with your right toes and slightly lift your left foot off the ground behind you. Tighten your glutes and abs as if you're bracing for a punch.

2. Fix your eyes on a point 6 to 10 feet in front of you. Push your hips back, bend your working knee (the one on the same side as the kettlebell), and descend until your upper body becomes parallel to the ground. Your left leg should rise behind you as you bend forward.

3. Let the kettlebell rest on the ground for a moment, then straighten back up by driving your hips forward. Keep your glutes tight and try not to let your free leg touch the ground. Lock out your knee at the top of the deadlift.

4. Repeat for the desired number of reps and then switch the kettlebell to the left side of your body and repeat with your left leg.

Tips & Warnings

• Envision that you're "creasing" at the hips as you push your hips back, rather than just bending. This sitting down action will help you maintain proper form throughout the exercise. Tap your free leg on the ground if you feel like you're losing your balance. Your balance will also be better if you maintain tightness and not allow yourself to sway. Use two kettlebells for variety. Make sure the bells are the same weight so you don't topple over to one side. Perform the exercise barefoot for the added benefit of strengthening your ankles. Make sure to grip the ground hard with your toes and keep your foot rigid.

• Don't look down while performing this movement. You will almost always lose your balance if you do. Don't overdo it! It's easy to do too many reps the first time you try this exercise, but you will pay for it with extremely sore muscles the next day. Break in slowly--one set of five to eight reps each leg, and then add sets and reps accordingly as you progress in your training.