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Kettlebell Single-Leg Deadlift

A one-leg hinge that builds hamstring strength and balance while ironing out left-right differences.

IntermediateKettlebell3 × 6–10/side
Kettlebell Single-Leg Deadlift demonstration thumbnail — One Kettlebell Single Leg Deadlift
HamstringsKettlebell

Kettlebell Single-Leg Deadlift

Demo · Purple Patch Fitness

Verified Kettlebell Single-Leg Deadlift demonstration by Purple Patch Fitness. Click to play.

How to do the Kettlebell Single-Leg Deadlift

  1. 1Hinge, don't reach for the floor
  2. 2Hips square, back leg long
  3. 3Standing knee soft
  4. 4Slow and deliberate

Benefits of the Kettlebell Single-Leg Deadlift

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Also trains glutes, core as supporting movers
  • The offset load adds grip and stabilizer demand a straight bar never touches
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services