Kettlebell 15kg

Kettlebell single-leg deadlift

Training details guide

· Starting posture: Stand on one leg, bend the supporting leg slightly at the knee, tighten the core, keep the spine neutral, and pull the shoulders back and sink.

The non-supporting leg can be slightly bent at the knee or straightened and lifted backward.

The arm holding the kettlebell naturally hangs down to the side of the supporting leg.

· Bend the hip and lower it: Inhale, use the supporting leg hip joint as the axis, push the hips backward and upward, and at the same time, naturally lean forward on the trunk, and lift the non-supporting leg backward as a counterweight.

Keep your back straight, your core tight, and the three points of the supporting foot (heel, big toe, and little toe) firmly on the ground.

· Range of motion: Lower until the torso is almost parallel to the ground, or feel a strong stretch on the buttocks and back of the thigh of the supporting leg, while keeping the pelvis horizontal and not flipping.

· Stand up with force: Exhale, push the ground with the heel of the supporting side, and contract the hips forward and upward to drive the torso back to an upright position.

Imagine using the gluteus medius on the supporting side to "pull" the pelvis back to a horizontal neutral position.

Tighten your buttocks again at the top.

· Balance and control: Move slowly and controlled throughout the movement, focusing on the feeling of the supporting leg hip and the stability of the pelvis.

Keeping your eyes fixed in front of you will help with balance.