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Kettlebell Single-Arm Deadlift
Unilateral hip hinge using a kettlebell targets glutes, hamstrings, and core for posterior chain strength and anti-rotational stability; corrects imbalances in functional training.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Quads, Lats, Forearms, Traps, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Quads
5/10Rectus Femoris
Lats
4/10Forearms
4/10Flexors
Traps
3/10Lower Traps
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Place kettlebell on floor between feet hip-width apart. Stand tall with shoulders back and core braced.
- Hinge at hips, pushing them back while keeping spine neutral.
- Bend knees slightly and reach one hand to grip kettlebell handle.
- Lower until kettlebell nears floor, maintaining flat back.
- Drive through heels to extend hips and knees, standing tall.
- Squeeze glutes at top without arching back.
- Reverse hinge to lower kettlebell with control.
- Switch sides after reps.
Coaching Tips
Form Cues
- Hinge from hips
- Brace core tight
- Drive through heels
- Keep kettlebell close
- Shoulder packed down
- Neutral spine always
Breathing
Inhale during hinge descent; exhale forcefully through hip extension while bracing core.
Tempo
3-1-1
Range of Motion
Hinge from full hip extension to kettlebell just above floor without spinal rounding.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Master two-handed hinge first
- Use light weight to build stability
- Stop if sharp pain occurs
- Ensure firm grip to prevent dropping
- Warm up hips and back thoroughly
Spotting
Spotting not typically needed; partner can assist lift from floor if heavy, but prioritize form over weight.
Common Mistakes
- Rounding lower back
- Rotating toward load
- Pulling with arm
- Knees locking out
- Overextending at top
- Weak core brace
When to Avoid
- Lower back injury
- Acute hip impingement
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder mobility for packed position
Build Up First
- Mastery of two-handed kettlebell deadlift
- Basic hip hinge technique
Also known as
Single-Arm KB Deadlift, One-Arm Kettlebell Deadlift, Unilateral Kettlebell Deadlift
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