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Exercise guide
One-Arm Single-Leg Kettlebell Romanian Deadlift
The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · forearm flexors · gluteus medius · obliques
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Stand on one leg holding a kettlebell in the opposite hand by the handle.
- Free arm out to the side for balance, free leg hovering behind.
- Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.
- Keep hips square to the floor; the kettlebell tracks straight down the shin.
- Feel a deep hamstring stretch on the standing leg at the bottom.
- Drive the hip forward to return to standing.
- Complete all reps on one side, then switch.
Technique cues and common mistakes
- The kettlebell hangs lower than a dumbbell — shorten the ROM slightly to keep the back flat.
- If the bell swings, you are moving too fast. Slow the eccentric.
- Build up from the two-arm (dumbbell) single-leg RDL first.