How to do a Single Arm Kettlebell Deadlift
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Arm Kettlebell Deadlift
Target muscles worked
Instructions for Proper Form
A unilateral variation of the deadlift focusing on strength and stability. Holding the kettlebell in on hand add some instability to the movement, and increases the demand for core in order to stabilize your upper body. This exercise targets the posterior chain, particularly the hamstrings, glutes, and lower back.
- Grasp a kettlebell in one hand.
- Stand with your feet roughly shoulder-width apart.
- Keep your back straight
- Keep your back straight as you lower the kettlebell by hinging your hips back and bending. Stop once the kettlebell is just above the floor between your feet.
- Don’t twist as you reach towards the ground.
- Drive your hips forward by engaging your glutes, hamstrings and quads to extend your legs.
- Switch sides and repeat.
Alternative Exercises to Single Arm Kettlebell Deadlift
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 2,696 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
2. Seated Leg Curl
98.8 mSCORESWAPPED 1,742 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
3. Kettlebell Swing
87.3 mSCORESWAPPED 1,039 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
4. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 1,033 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
5. Lying Hamstrings Curl
95.8 mSCORESWAPPED 903 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
6. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 795 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
7. Deadlift
98.7 mSCORESWAPPED 693 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
8. Dumbbell Good Morning
63.8 mSCORESWAPPED 690 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells
9. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 690 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
- Beginner
- Hamstrings
- Dumbbells
10. Smith Machine Stiff-Legged Deadlift
84.6 mSCORESWAPPED 646 TIMESSmith Machine Stiff-Legged Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. The use of a Smith Machine restricts your range of motion, and adds stability to the movement. This allows you to focus on exertion, or learning the movement rather than focusing on stability.
- Beginner
- Hamstrings
- Smith Machine