Single kettlebell deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Kettlebells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Quadriceps Femoris

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand in front of your body. Keep your back straight and shoulders back.
2. Bend at your hips and knees to lower the kettlebell towards the floor, keeping your back flat.
3. Push through your heels to return to the standing position, extending your hips and knees.
4. Squeeze your glutes at the top of the movement, then lower the kettlebell back down in a controlled manner. Repeat for the desired number of repetitions, then switch to the other hand and repeat.

Form tips

• Exhale as you lift the kettlebell and inhale as you lower it.
• Ensure your knees do not cave inward; keep them aligned with your toes.
• Focus on hinging at the hips rather than bending at the waist.