Single-Leg Kettlebell Romanian Deadlift

Setup

1. 01Hold a kettlebell in one hand, standing tall on the opposite working leg.
2. 02Set a soft, constant bend in the working knee.
3. 03Brace the trunk and square the hips to the floor.
4. 04Pick a fixed point ahead to help hold balance.

Execution

1. 01Hinge at the hip, letting the free leg extend straight back as the torso lowers toward the floor.
2. 02Let the kettlebell track straight down, close to the shin.
3. 03Stop when the hamstring is fully stretched or the torso is roughly parallel to the floor.
4. 04Reverse the hinge, driving the hip forward to stand back up tall.

Checkpoints

• -Hips stay square to the floor, with no rotation open.
• -The working knee holds a soft, constant bend throughout.
• -The kettlebell stays close to the shin on the way down.
• -The free leg and torso move together like a see-saw.

Common mistakes

• -Letting the hips open up and rotate toward the kettlebell.
• -Rounding the lower back to chase extra range.
• -Bending the working knee more on the way down, turning it into a squat.
• -Losing balance and touching the free foot down early.