The Kettlebell Single Leg Deadlift is a great way to perfect your hip hinge in preparation for the more dynamic Kettlebell Swing. This particular type of deadlift is also an excellent exercise to improve your core and hip stability.
Teaching Points for the Single Leg Deadlift
- Very similar to the Single Handed Deadlift the Single Leg deadlift requires you to keep a very flat lower back while bending forwards from the hips.
- The Chest should be kept up and focus placed on the horizon.
- Try to avoid opening up the hips too much by keeping the rear toes pointing downwards as opposed to outwards. A good cue is to corkscrew the rear foot inwards.
- The standing leg should have a slightly soft knee and not be fully locked out.
- As you bend forwards only go down as far as your hamstrings will allow. When your lower back starts to bend then you have reached your maximum ability. For many people they will not be able to touch the floor with the kettlebell and a small box or step can be used to gauge depth.
- Ensure you maintain a good grip throughout the exercise as this helps to stabilise the shoulder muscles.
You have 2 main options for how you perform the exercise:
- Start with the kettlebell on the floor, hinge down, pick up the bell, return to the top position and then hinge back and return the bell to the floor, and then let go.
- Start with the kettlebell in your hand lower to the floor, touch the floor and then return back to the top position
I would recommend that beginners start with the first option to improve their muscle activation between picking up and returning the kettlebell to the floor
Workouts for the Single Leg Deadlift
- Single Leg Deadlift – 5 reps Left
- Single Leg Deadlift – 5 reps Right
- Repeat 3 times
- Single Handed Deadlift – 10 reps each side
- Halo – 5 reps each direction
- Single Leg Deadlift – 5 reps each side
- Slingshot – 10 reps each direction
- Repeat 3 times
- Single Leg Deadlift – 1 reps Left
- Single Leg Deadlift – 1 reps Right
- Single Leg Deadlift – 2 reps Left
- Single Leg Deadlift – 2 reps Right
- Continue adding 1 rep and see how high you can get without losing technique