Kettlebell - One Legged Deadlift
Recommendations: 1-3 Sets, 4-8 Reps, 60 Wght
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Kettlebell Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
You stand behind a kettlebell on the floor in a squatting position and grab the kettlebell with your right hand in an overhand grip (using wrist straps if you need to). Stand on your right leg, lifting your left leg up from the floor. This is your starting position. Straighten the right leg until you are in an L-shaped position, bending at the waist. Raise the kettlebell by straightening your back until you are in a full upright position. Push your left leg straight out behind you for balance. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the kettlebell. Inhale while doing this movement. Repeat for the required number of repetitions. You stand behind a kettlebell on the floor in a squatting position and grab the kettlebell with your left hand in an overhand grip (using wrist straps if you need to). Stand on your left leg, lifting your right leg up from the floor. This is your starting position. Straighten the right leg until you are in an L-shaped position, bending at the waist. Raise the kettlebell by straightening your back until you are in a full upright position. Push your right leg straight out behind you for balance. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the kettlebell. Inhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand behind a kettlebell held in your right hand on your right leg, left leg off the floor.
You stand behind a kettlebell on the floor in a squatting position and grab the kettlebell with your right hand in an overhand grip (using wrist straps if you need to). Stand on your right leg, lifting your left leg up from the floor. This is your starting position.
Step 2
Raise the kettlebell by straightening your back until you have completely stood up, left leg behind.
Straighten the right leg until you are in an L-shaped position, bending at the waist. Raise the kettlebell by straightening your back until you are in a full upright position. Push your left leg straight out behind you for balance. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Lower the weight by pushing your hips back until the kettlebell is on the floor.
Return to the starting position by reversing your previous movement until you are again squatting by the kettlebell. Inhale while doing this movement. Repeat as required.
Step 4
Stand behind a kettlebell held in your left hand on your left leg, right leg off the floor.
You stand behind a kettlebell on the floor in a squatting position and grab the kettlebell with your left hand in an overhand grip (using wrist straps if you need to). Stand on your left leg, lifting your right leg up from the floor. This is your starting position.
Step 5
Raise the kettlebell by straightening your back until you have completely stood up, left leg behind.
Straighten the left leg until you are in an L-shaped position, bending at the waist. Raise the kettlebell by straightening your back until you are in a full upright position. Push your right leg straight out behind you for balance. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 6
Lower the weight by pushing your hips back until the kettlebell is on the floor.
Return to the starting position by reversing your previous movement until you are again squatting by the kettlebell. Inhale while doing this movement. Repeat as required.