This exercise helps develop single leg stability and pattern the single leg deadlift.
Deadlift Double Leg Double Arm with One KB
This is an exercise to improve strength in the deadlift and serves as a preparation drill for the double arm swing.
- Starting Position:
- Symmetrical Stance
Stand with the feet approximately shoulder width apart and the kettlebell in line with the heels of the feet. Begin in a neutral stance position with the ear, shoulder, hip, and knee in proper alignment with the arms resting comfortably in front.
Perform a hip hinge pattern by flexing at the hips while maintaining a neutral spine. Once the hand is near the weights, grasp the handle tightly to promote spinal stability. Engage the hamstrings by slightly raising the hips, so that the knees are vertical. Once the hamstrings feel taught begin to extend the hips forward until proper posture is achieved. Throughout the movement, make sure the head and neck are neutral and there is no rounding of the back.
When lowering the weights back to the platform, it should be performed the same way as when picking up the weight.
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