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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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