Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell at your thighs. (You can also use dumbbells if you don’t have a kettlebell).
Hinge at the hips, bending slightly at your knees. With your back flat and torso parallel to the floor, lower the weight to reach your shins.
Keeping your core tight, push through your heels to stand up straight. Keep the weight close to your shins as you pull up. This completes one rep. Do this deadlift 10 times.
Moderate: Kickstand Deadlift
Stand with your feet hip-width apart. Hold a dumbbell or kettlebell in each hand.
Place one foot a foot-length in front of the other. Your stance should be staggered.
Hinge at your hips to lower your body. With your back flat and torso parallel to the floor, lower the weights to reach your shin of your front leg.
Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.
This completes one rep. Do this kickstand deadlift 10 times before switching legs.
Advanced: Single RDL
To start, stand with your feet together. Hold a dumbbell or kettlebell in each hand.
Shift your weight to your right leg. While keeping a slight bend in your right knee, raise your left leg straight behind your body. Hinge at the hips to bring your torso parallel to the floor and lower the weights toward the floor.
At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight hovering a few inches off the ground.
Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right.
This completes one rep. Do this single RDL 10 times at a slow and steady pace before switching legs.
