Kettlebell Deadlift – Single Leg Contralateral

The single leg contralateral deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.

Cues:

  • Start with kettlebell outside of foot
  • Reach across keeping back flat and standing on one leg
  • Stand and return to start position without touching foot to ground

Mistakes:

  • Rounding the spine or twisting the hips
  • Failing to reach across the body with the weight
  • Using both feet
  • Inconsistent movement from rep to rep

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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