This exercise helps you loosen your shoulders and build core control by circling a kettlebell around your head while kneeling on one knee.
Deadlift Single Leg Double Arm With Two KB
This exercise helps you learn to lift with your hips and a flat back by picking up two kettlebells from a stool with one hand on your lower back first.
- Starting Position:
- Single Leg
Start: Stand over a stool or platform with two kettlebells on it, feet about shoulder-width apart. Stand tall — ear, shoulder, hip, and knee in a line. Place one hand on your lower back; it'll tell you if your back starts to round.
Action:
Push your hips back and fold forward at the hips, keeping your back flat, until your hands reach the weights.
Grip both kettlebells hard — 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 weights back to the stool with the exact same hinge.
Feel: Backs of your thighs and glutes do the work. Lifting and lowering should look identical — if the way down gets sloppy, you're done for the set.
Related Exercises
-
-
This exercise helps you build core and shoulder control by pulling a cable bar diagonally down across your body while kneeling on one knee.
-
This exercise helps you build balance and core control by pulling two cable handles down to your hips, then lifting one foot.
-
This exercise helps you build shoulder strength and core stability by pressing two kettlebells overhead while standing mostly on one leg.