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Kettlebell Moves: 1-Leg Double Kettlebell Deadlift

If the 1-leg double kettlebell deadlift inspires you to take your workouts further, then check out my kettlebell moves page for even more kettlebell exercises!

The 1-leg double kettlebell deadlift is an advanced exercise. Make sure that you have mastered the regular 1-leg kettlebell deadlift before progressing to this exercise. It is very critical to have a solid and strong core before attempting this exercise, so that you will be able to maintain a straight spine throughout.

Works

  • Back
  • Hamstrings
  • Glutes
  • Quadriceps
  • Forearms
  • Core

1-Leg Double Kettlebell Deadlift

  1. Start by placing the kettlebells just beyond the toes of the foot that will be your base.
  2. Make sure to hinge at the hips while you lean forward and extend the other leg behind you.
  3. Grab the handles of the kettlebells, and roll the shoulders back in order to lock them into their sockets.
  4. Draw the abdominals in and back towards the spine. Engage those muscles as if you’re bracing for a punch to the belly.
  5. Keep the back leg in alignment with your straight spine as you hinge upright to a standing position.
  6. Tap the extended leg to the floor as needed in order to in order to maintain balance.
  7. The shoulders and belly should stay engaged the entire time as you reverse the movement and hinge back to the starting position.

1-leg double kettlebell deadlift

Tips

Keep the chest and hips squared to the floor. Flex the foot of the extended back leg towards your face, and keep the toes pointed straight down.

If you begin to lose balance, lower the back leg to the floor, but maintain position with the upper body.

Don’t round out the spine at any time!

Start with a lighter weight, and work your way up as you become more comfortable with the movement. You’ll use a lighter weight than you normally would with other deadlift exercises.

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