Romanian Deadlift Single-Leg (Kettlebell)

A single-leg hip hinge movement with a kettlebell, emphasizing posterior chain strength and balance while maintaining a neutral spine throughout.

Instructions

1. Stand on one leg holding a kettlebell in the opposite hand or both hands in front of your body.
2. Keep a slight bend in your supporting leg’s knee, maintaining it throughout the movement.
3. Initiate the movement by hinging at the hip of your standing leg.
4. As you hinge, extend your non-supporting leg behind you for balance and leverage.
5. Lower the kettlebell toward the ground in a controlled manner as you hinge forward.
6. Feel the stretch in the hamstring of your supporting leg as you reach the bottom position.
7. Drive through your supporting heel to return to the starting position, squeezing your glutes.
8. Maintain a neutral spine throughout the entire movement.
9. Complete all repetitions on one leg before switching to the opposite side.

Tips

• This exercise demands balance and body control; move deliberately and with intention.
• Use your extended leg as a counterbalance; extend it as you hinge forward.
• Keep your supporting leg’s knee slightly bent throughout for stability and safety.
• Maintain a neutral spine; avoid excessive spinal flexion or hyperextension.
• The hamstring stretch should be prominent; this is a highly effective posterior chain exercise.
• Perform the movement slowly to build balance and strength more effectively.
• This variation is excellent for addressing strength imbalances between legs and improving proprioception.