Kettlebell Single Arm Deadlift
by Sam Franklin
Step by Step Guide to the Single Arm Deadlift
Step 1: The Kettlebell Single Arm Deadlift
This movement assumes that you have learnt the 2 hands on one bell deadlift, so please make sure you watch that video before trying this. To start, line up the malleolus (the ankle bones) with the horn of the bell.
Step 2: The Kettlebell Single Arm Deadlift
Press the little fingers into the hip crease to chop and drop the hips and find the hip hinge position.
Step 3: The Kettlebell Single Arm Deadlift
Put one hand on the bell. The other arm should be forward, in the high guard position, with a fist fold. Pack the shoulders - squeeze the shoulder blades back and down.
Step 4: The Kettlebell Single Arm Deadlift
Push the floor away and stand tall, holding the kettlebell in front of you. Make sure your abs are braced and glutes are squeezed.
Step 5: The Kettlebell Single Arm Deadlift
Guide the kettlebell back down to the floor. Pack the shoulder again, push the floor away and drive up. Inhale on the way down, exhale when you drive up. Every rep, keep the abs strong and squeeze the glutes at the top.
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Kettlebell Single Arm Deadlift video transcript
This is the video tutorial for kettlebell Single Arm Deadlift.
This assumes you’ve already learnt the 2 hands on one bell deadlift. If you haven’t, go back and watch that video.
Set up is the same. So, I approach the bell, lining up the malleolus, the ankle bones, with the horns of the bell.
From here, little fingers chop and drop the hips, finding my hip hinge.
Now I’m ready to put one hand on the bell – don’t lift it yet.
The other arm in high guard with a fist fold.
From here, pack the shoulder, push floor away, stand tall.
Make sure your abs are braced and glutes are squeezed.
Guide kettlebell back, pack shoulder, push floor away.
Inhale on the way down. Drive up, exhale.
Every rep, guiding that kettlebell back to that start position.
Every rep, keeping those abs strong and squeezing the glutes at the top.