Single-Leg Deadlift

The single-leg deadlift is a hip-hinge performed standing on one leg, with the opposite leg extending behind as the torso pitches forward. A kettlebell is held in the hand opposite the standing leg, on the same side as the rising leg, loading the hinge contralaterally. The pattern trains unilateral hip stability, hamstring strength, ankle proprioception, and anti-rotation through the trunk. Stuart McGill and Dan John use it as a primary lower-body screening movement.

Mechanics and load path

The setup loads the kettlebell in the hand opposite the standing leg. This contralateral pattern places the bell on the same side as the leg that lifts. Weight transfers fully onto the standing leg. The loaded-side leg lifts off the floor as the torso pitches forward, hinging at the hip rather than rounding through the spine. The torso and the lifted leg form a single straight line, parallel to the floor at full extension.

The hinge depth is dictated by hamstring length. A clean hinge with neutral spine stops before any lumbar rounding occurs. Most intermediates hit a horizontal torso line. The return drives through the planted heel, hip extension snapping the torso back upright.

The single-leg deadlift exposes asymmetries the bilateral deadlift hides. Hamstring strength differentials, hip stability gaps, and ankle proprioception deficits surface immediately. Athletes typically reveal a strong side and weak side within the first three reps.

In the Kettlebell Complex protocol

Single-leg deadlifts appear in three Strength and Stability sessions (S5, S11, S17) as the terminal movement of the complex chain, after the one-arm clean and push press. Five reps per side at the heavy tier (20 kg for an intermediate man), held across the block. The complex runs three rounds at W1, four at W2, and five at W3, each round closing on the single-leg deadlift before the rest interval. The suitcase and waiter carries follow as a separate block.

The progression on the Strength and Stability day comes through volume: the round count climbs across the block while the load holds at the heavy tier. Unilateral form integrity governs the rep, and the load steps between cycles.

Used in: Program 01 — Kettlebell Complex