Library / Hamstrings
Kettlebell One Legged Deadlift
Kettlebell · Hinge · Compound
Hamstrings Erector SpinaeTrapsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Erector Spinae, Traps, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Stand on one leg, holding a kettlebell in the opposite hand.
- Slightly bend the standing knee and hinge at your hips.
- Lower the kettlebell towards the floor, extending your free leg straight back.
- Keep your back straight and core engaged.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell One Legged Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Barbell Clean Pull | Barbell swap | Barbell |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Lever Deadlift (plate Loaded) | Machine swap | Machine |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.