Deadlift Single-Arm (Kettlebell)

A unilateral deadlift variation where a single kettlebell is held on one side, requiring additional core engagement for anti-rotation stability.

Instructions

1. Stand with your feet hip-width apart, holding a kettlebell in one hand at your side with an overhand grip.
2. Keep your shoulders packed and your chest up throughout the movement.
3. Initiate the deadlift by bending your knees slightly and pushing your hips back.
4. Descend by hinging at the hips and knees while maintaining a neutral spine.
5. Lower the kettlebell along your leg until it passes knee level or until your mobility allows.
6. Keep the kettlebell close to your body throughout the descent.
7. Drive through your heels and extend your hips and knees to return to the starting position.
8. Complete all repetitions on one side before switching to the opposite arm.

Tips

• The asymmetrical load demands significant core engagement to prevent rotation and lateral flexion.
• Keep your core braced throughout the movement; resisting rotation is crucial.
• Maintain a neutral spine; do not allow your lower back to round excessively.
• Keep the kettlebell close to your body throughout the entire movement.
• Focus on driving through your heels to initiate the upward movement.
• This variation develops unilateral strength and improves core anti-rotation stability.
• Ensure equal work on both sides to prevent strength imbalances.