One-Arm Single-Leg Kettlebell Romanian Deadlift

Muscles worked by the One-Arm Single-Leg Kettlebell Romanian Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeForearm FlexorsWrist Flexor MusclesGlute MediusGluteus MediusObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One-Arm Single-Leg Kettlebell Romanian Deadlift

1. Stand on one leg holding a kettlebell in the opposite hand by the handle.
2. Free arm out to the side for balance, free leg hovering behind.
3. Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.
4. Keep hips square to the floor; the kettlebell tracks straight down the shin.
5. Feel a deep hamstring stretch on the standing leg at the bottom.
6. Drive the hip forward to return to standing.
7. Complete all reps on one side, then switch.

Form tips

• The kettlebell hangs lower than a dumbbell — shorten the ROM slightly to keep the back flat.
• If the bell swings, you are moving too fast. Slow the eccentric.
• Build up from the two-arm (dumbbell) single-leg RDL first.

At a glance

One-Arm Single-Leg Kettlebell Romanian Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-single-leg-kettlebell-romanian-deadlift",
  "name_en": "One-Arm Single-Leg Kettlebell Romanian Deadlift",
  "name_de": "Einarmiges einbeiniges Kettlebell-Romanian Deadlift",
  "name_es": "Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo",
  "description_en": "The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.",
  "description_de": "Die Kettlebell-Variante des einarmigen einbeinigen RDL. Die versetzte Masse der Kettlebell und der tiefer hängende Schwerpunkt machen diese Übung zu einer subtil anderen Herausforderung als die Kurzhantel-Variante – ausgezeichnet für Kraft der hinteren Kette und Balance unter asymmetrischer Last.",
  "description_es": "La versión con pesa rusa del peso muerto rumano a una pierna y un brazo. La masa excéntrica de la pesa rusa y su centro de gravedad más bajo lo convierten en un reto sutilmente diferente al de la mancuerna; excelente para la fuerza de la cadena posterior y el equilibrio bajo carga asimétrica.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "forearm_flexors",
    "gluteus_medius",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "core"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand on one leg holding a kettlebell in the opposite hand by the handle.",
    "Free arm out to the side for balance, free leg hovering behind.",
    "Hinge at the standing hip, pushing it back while the free leg extends to counterbalance.",
    "Keep hips square to the floor; the kettlebell tracks straight down the shin.",
    "Feel a deep hamstring stretch on the standing leg at the bottom.",
    "Drive the hip forward to return to standing.",
    "Complete all reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh auf einem Bein, Kettlebell in der gegenüberliegenden Hand am Griff.",
    "Freier Arm seitlich für Balance, freies Bein hinter dir.",
    "Beuge die Standhüfte und schiebe sie zurück, das freie Bein streckt sich als Gegengewicht.",
    "Hüften parallel zum Boden halten; die Kettlebell bewegt sich gerade das Schienbein entlang.",
    "Spüre eine tiefe Dehnung der Beinbeuger des Standbeins am tiefsten Punkt.",
    "Drücke die Hüfte nach vorne und kehre in den Stand zurück.",
    "Alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "De pie sobre una pierna, sostén una pesa rusa en la mano contraria por el asa.",
    "Brazo libre al costado para equilibrarte, pierna libre suspendida detrás.",
    "Bisagra en la cadera de apoyo empujándola hacia atrás mientras la pierna libre se extiende para contrarrestar el peso.",
    "Mantén las caderas cuadradas al suelo; la pesa rusa desciende recto por la espinilla.",
    "Siente un estiramiento profundo en los isquiotibiales de la pierna de apoyo en la parte inferior.",
    "Impulsa la cadera hacia adelante para volver a ponerte de pie.",
    "Completa todas las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "The kettlebell hangs lower than a dumbbell — shorten the ROM slightly to keep the back flat.",
    "If the bell swings, you are moving too fast. Slow the eccentric.",
    "Build up from the two-arm (dumbbell) single-leg RDL first."
  ],
  "tips_de": [
    "Die Kettlebell hängt tiefer als eine Kurzhantel – ROM leicht verkürzen, um den Rücken flach zu halten.",
    "Wenn die Glocke schwingt, bewegst du dich zu schnell. Exzentrik verlangsamen.",
    "Erst die beidhändige (Kurzhantel-)Variante beherrschen, bevor du wechselst."
  ],
  "tips_es": [
    "La pesa rusa cuelga más bajo que una mancuerna; acorta ligeramente el recorrido para mantener la espalda plana.",
    "Si la pesa oscila, estás yendo demasiado rápido. Desacelera la fase excéntrica.",
    "Primero domina el peso muerto rumano a una pierna con dos mancuernas antes de progresar a este ejercicio."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-start.webp",
      "peak": "images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-single-leg-kettlebell-romanian-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.