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Single-Leg Kettlebell Romanian Deadlift
A Romanian deadlift performed on one leg with a kettlebell, training hip-hinge strength and balance together while exposing side-to-side hamstring differences.
LegsKettlebellSingle-leg hip hinge
GoLightWeight mediasingle-leg-kettlebell-romanian-deadlift
시범 영상 준비 중
Primary
HamstringsGlutes
Secondary
CoreSpinal erectors
Equipment
Kettlebell
Pattern
Single-leg hip hinge
Setup
- 01Hold a kettlebell in one hand, standing tall on the opposite working leg.
- 02Set a soft, constant bend in the working knee.
- 03Brace the trunk and square the hips to the floor.
- 04Pick a fixed point ahead to help hold balance.
Execution
- 01Hinge at the hip, letting the free leg extend straight back as the torso lowers toward the floor.
- 02Let the kettlebell track straight down, close to the shin.
- 03Stop when the hamstring is fully stretched or the torso is roughly parallel to the floor.
- 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.
Programming notes
- -Use 3 sets of 6 to 10 reps per side.
- -A strong single-leg complement to bilateral Romanian deadlifts, useful for finding a hamstring or balance imbalance.
- -Regress by holding a wall or rack for balance before adding load.