Kettlebell One-Legged Deadlift

A intermediate strength exercise for the hamstrings, done with a kettlebell.

Kettlebell One-Legged Deadlift: finishing position

Main muscles: Hamstrings
Also works: Glutes and Lower back
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Kettlebell One-Legged Deadlift

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell One-Legged Deadlift

Questions

What muscles does the Kettlebell One-Legged Deadlift work?

Mainly the hamstrings, with the glutes and lower back helping.

Is the Kettlebell One-Legged Deadlift good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell One-Legged Deadlift?

Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell Hang Clean.

How many sets and reps of the Kettlebell One-Legged Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).