If you're looking for a challenging exercise that targets your glutes, hamstrings, and lower back, the single leg RDL with kettlebell is a great choice. This exercise involves balancing on one leg while hinging at the hip to lower the kettlebell towards the ground, before returning to the starting position. In this article, we'll go over how to perform the single leg RDL with kettlebell, and some tips to ensure proper form and technique.
How to Perform the Single Leg RDL with Kettlebell
Before attempting the single leg RDL with kettlebell, it's important to master the basic RDL movement pattern. To do this, stand with your feet shoulder-width apart and a slight bend in your knees. Hold the kettlebell with both hands, keeping your arms straight and your shoulders back.
From here, hinge at the hips, pushing your hips back and lowering the kettlebell towards the ground. Keep your back straight and your core engaged throughout the movement. Once you reach the bottom of the movement, push through your heels to return to the starting position.
Once you feel comfortable with the basic RDL movement pattern, you can progress to the single leg variation. Start by standing on one leg, with a slight bend in your knee. Hold the kettlebell in the opposite hand, keeping your arm straight and your shoulders back.
From here, hinge at the hip, lowering the kettlebell towards the ground while keeping your back straight and your core engaged. Keep your non-standing leg straight and in line with your body throughout the movement. Once you reach the bottom of the movement, push through your heel to return to the starting position.
Repeat for the desired number of reps, then switch sides and repeat on the other leg.
Tips for Proper Form and Technique
When performing the single leg RDL with kettlebell, it's important to maintain proper form and technique to avoid injury and get the most out of the exercise. Here are some tips to keep in mind:
- Start with a light weight and focus on proper form before increasing the weight.
- Keep your back straight and your core engaged throughout the movement.
- Keep your non-standing leg straight and in line with your body throughout the movement.
- Focus on pushing through your heel to return to the starting position.
- Keep your shoulders back and down throughout the movement.
Benefits of the Single Leg RDL with Kettlebell
The single leg RDL with kettlebell is a great exercise for targeting your glutes, hamstrings, and lower back. Here are some of the benefits of incorporating this exercise into your workout routine:
- Improves balance and stability
- Targets multiple muscle groups in one exercise
- Can help improve posture and reduce back pain
- Challenges your core muscles for added stability
- Can be done with minimal equipment, making it a great at-home exercise
Conclusion
The single leg RDL with kettlebell is a challenging exercise that targets multiple muscle groups in one movement. By focusing on proper form and technique, you can get the most out of this exercise and reap the benefits for your overall fitness and health. Give it a try in your next workout and see how it feels!