This exercise helps you build ankle and core control by rolling a ball with one foot against a band while the opposite arm reaches overhead.
Deadlift Double Leg Double Arm With One KB
This exercise helps you learn to lift with your hips and a flat back by picking up one kettlebell with both hands from between your heels.
- Starting Position:
- Symmetrical Stance
Start: Stand with feet shoulder-width apart, a kettlebell on the floor in line with your heels. Stand tall — ear, shoulder, hip, and knee in a line — arms relaxed in front.
Action:
Push your hips back and fold forward at the hips, keeping your back flat, until your hands reach the handle.
Grip the handle hard with both hands — this helps lock your spine.
Raise your hips slightly to load the backs of your thighs, so your shins are vertical.
Drive your hips forward to stand tall. Head neutral, no rounding.
Lower the bell with the exact same hinge.
Feel: Backs of your thighs and glutes do the work. Lifting and lowering should look identical.
Related Exercises
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This exercise helps you learn a clean hip hinge with a cable bar held along your spine, anchored high so it lightens your body.
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This exercise helps you learn to lift with your hips and a flat back by picking up one kettlebell from a stool.
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This exercise helps you learn to bend forward from your hips instead of your lower back, with your feet staggered to challenge each side.