Kettlebell Straight Leg Deadlift
Description
The kettlebell straight leg deadlift is a hip-hinge exercise performed with kettlebells where you maintain only a slight knee bend throughout. The minimal knee bend forces the hamstrings to do most of the eccentric work, making it one of the best hamstring builders. It is similar to a Romanian deadlift but with less knee bend.
Muscle Group
Equipment Required
Kettlebell Straight Leg Deadlift Instructions
- Stand tall with feet hip-width apart, holding a kettlebell in each hand at your sides (or one at your front).
- Set a slight bend in your knees and lock it in throughout the movement.
- Brace your core. Pull your shoulders back.
- Hinge forward at the hips by pushing your hips back. Keep your back flat.
- Let the kettlebells slide down the front of your legs.
- Lower until you feel a deep stretch in your hamstrings — typically when the kettlebells reach mid-shin.
- Drive your hips forward and squeeze your glutes to return to standing.
- Maintain the slight knee bend throughout. Use moderate weight.
Kettlebell Straight Leg Deadlift Form & Visual
Kettlebell Straight Leg Deadlift Benefits
- Heavily targets the hamstrings
- Builds posterior chain strength
- Improves hip mobility and hamstring flexibility
- Easier on the lower back than full deadlifts
- Easy to set up at home
- Excellent hinge pattern teacher
Kettlebell Straight Leg Deadlift Muscles Worked
- Hamstrings (heavy involvement)
- Gluteus maximus
- Erector spinae
- Adductors
- Forearms (grip)
Kettlebell Straight Leg Deadlift Variations & Alternatives
- Barbell Romanian Deadlift
- Dumbbell Romanian Deadlift
- Kettlebell Deadlift
- Kettlebell Sumo Deadlift
- Single-Leg Kettlebell SLDL
