Double Kettlebell One Leg Deadlift
Intermediate
Also known as: Double Kettlebell Single-Leg Deadlift · Double Kettlebell Single-Leg Romanian Deadlift · Double Kettlebell Single-Leg RDL
Expert Advice
If your pelvis twists open, point your lifted foot's toes toward the floor. Think of both front hip bones facing the ground as you hinge.
How-to-do Steps
- Stand holding a kettlebell in each hand beside your thighs, palms facing inward.
- Shift onto one foot and soften that knee, lifting your other foot.
- Push your hips backward as your torso lowers and your free leg extends behind you.
- Lower the kettlebells beneath your shoulders only as far as your back stays neutral.
- Exhale and drive through your planted foot to return upright without leaning backward.
- Complete the prescribed reps on that leg, then switch sides.
Common Mistakes
- Planted foot wobblesFix: keep your heel, big toe base, and little toe base grounded.
- Kettlebells swing forwardFix: let your arms hang vertically instead of reaching with the weights.
Coach Cues
Hips backKeep your hips squarePush the floor away
Short reminders to keep in mind during every set.
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Muscles Worked
Double Kettlebell One Leg Deadlift primarily targets the Glutes, Hamstrings, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Hamstrings50%
Secondary
Lats10%
Equipment
Kettlebell
Exercise Type
Strength
Why Level 3?
Intermediate
An unsupported single-leg hinge requires balance, hip control, and a neutral spine under load.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Double Kettlebell One Leg Deadlift work?
Double Kettlebell One Leg Deadlift primarily targets the Glutes, Hamstrings. Secondary muscles involved include Lats. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Double Kettlebell One Leg Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Double Kettlebell One Leg Deadlift suitable for beginners?
Double Kettlebell One Leg Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Double Kettlebell One Leg Deadlift?
Planted foot wobbles: keep your heel, big toe base, and little toe base grounded. Kettlebells swing forward: let your arms hang vertically instead of reaching with the weights.
