A unilateral deadlift variation that targets the posterior chain while improving balance, stability, and single-leg strength using a kettlebell.
Stand on one leg with a kettlebell in the opposite hand. Hinge at the hips while keeping your back straight and the kettlebell close to your body. Lower the kettlebell toward the ground while raising your free leg behind you for balance. Return to the starting position by driving through your standing leg and squeezing your glutes.
Stand on one leg with a kettlebell in the opposite hand, maintaining good posture with your core engaged and the kettlebell positioned at your side.
Return to the starting position with the kettlebell at your side, maintaining balance and proper alignment throughout the movement.
Keep your back straight, hinge at hips, maintain balance, keep kettlebell close to body, squeeze glutes at top
Rounding lower back, losing balance, not hinging at hips, letting kettlebell swing away from body, not maintaining proper alignment
Increase kettlebell weight, hold the bottom position longer, perform on an unstable surface, or add a pause at the bottom of the movement.
Use a lighter kettlebell, perform with both feet on the ground initially, use a wall for support, or practice the movement pattern without weight.
Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. If you have balance issues, perform near a wall for support. Ensure the kettlebell is held securely to prevent dropping.