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.

How to do it

1. Stand on one leg holding a kettlebell in the opposite hand by the handle.
2. Free arm out to the side for balance, free leg hovering behind.
3. Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.
4. Keep hips square to the floor; the kettlebell tracks straight down the shin.
5. Feel a deep hamstring stretch on the standing leg at the bottom.
6. Drive the hip forward to return to standing.
7. Complete all reps on one side, then switch.

Tips

• 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.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Forearm flexors, Glutes (medius), Obliques