Kettlebell Kickstand One Leg Deadlift
Description
The kettlebell kickstand one leg deadlift uses a kickstand foot position with one foot forward and the back foot on its toe for balance support. Most of the work falls on the front working leg while the back foot provides light balance. It is a stepping stone between two-leg and full single-leg deadlifts.
Muscle Group
Back, Glutes, Hamstrings, Hips
Equipment Required
Kettlebell Kickstand One Leg Deadlift Instructions
- Hold a kettlebell in your right hand at your side.
- Stand with feet hip-width apart.
- Step your right foot back into a kickstand position with toe down and heel up.
- Most of the work should fall on the left front leg.
- Brace your core and lift your chest.
- Hinge at the left hip while extending your right leg back slightly.
- Lower the kettlebell along the front of your left leg until you feel a strong hamstring stretch.
- Drive your left heel into the floor to stand back up. Complete reps, switch sides.
Kettlebell Kickstand One Leg Deadlift Form & Visual
Kettlebell Kickstand One Leg Deadlift Benefits
- Single-leg bias with kickstand support
- Stepping stone to full single-leg RDL
- Allows heavier loading than full single-leg version
- Strong hamstring and glute development
- Useful for progressing single-leg work
- Develops hip stability
Kettlebell Kickstand One Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Adductors
Kettlebell Kickstand One Leg Deadlift Variations & Alternatives
- Single Leg Romanian Deadlift
- Romanian Deadlift
- Kettlebell Romanian Deadlift
- Bulgarian Split Squat
