How to: Single-Arm Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Begin standing, holding a kettlebell in your left hand in an overhand grip (palm facing toward your body) with your feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position. Inhale and brace your core. Bend at the hips and, once the kettlebell reaches knee height, bend at the knees to reach full range.
- Exhale and press your feet into the floor to extend at the knees and hips to return to the starting position, ensuring that your knees remain behind your toes. Once again, ensure that you maintain a proud chest and that your head is in a neutral position. You should feel your glutes and hamstrings strongly contract throughout this movement. Repeat for the specified number of repetitions on each side.
Alternative Exercises for Kettlebell
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.