Kettlebell One-Legged Deadlift

طريقة الأداء

1. 01Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
2. 02Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
3. 03Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.