{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Kettlebell One Legged Deadlift",
      "kind": "common"
    },
    {
      "text": "Single-Leg Kettlebell Deadlift",
      "kind": "common"
    },
    {
      "text": "Kettlebell SLDL",
      "kind": "abbreviation"
    },
    {
      "text": "One-Leg Kettlebell Deadlift",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "foot-intrinsics",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy",
      "balance"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "dumbbell"
    ],
    "required": [
      [
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1641"
  },
  "id": "oec:kettlebell-single-leg-deadlift",
  "instructions": {
    "setup": [
      "Stand tall holding a kettlebell in one hand with an overhand grip.",
      "Shift your body weight onto the working leg (typically contralateral to the hand holding the weight) and soften the working knee slightly.",
      "Engage your core and pull your shoulders down and back to keep your spine neutral."
    ],
    "steps": [
      "Hinge at the hips, pushing your hips straight back while allowing your torso to lean forward.",
      "Extend your free leg straight behind you in line with your torso as a counterweight, keeping the hips square to the floor.",
      "Lower the kettlebell under control until you feel a moderate stretch in the working hamstring and your torso is near parallel to the floor.",
      "Drive through the midfoot and heel of the standing leg, extending the hip to return to the tall starting position.",
      "Squeeze the glute at the top of the rep before beginning the next repetition."
    ],
    "breathing": "Inhale and brace your core as you hinge forward; exhale as you drive through your hip to return to the standing position.",
    "cues": [
      "Keep the belt buckle facing the floor.",
      "Reach the back heel straight to the wall behind you.",
      "Slight bend in the knee, hinge at the hip."
    ],
    "common_faults": [
      {
        "fault": "Opening or rotating the non-working hip toward the ceiling.",
        "correction": "Keep the toes of the rear foot pointed directly toward the floor to keep the pelvis level."
      },
      {
        "fault": "Rounding the spine to reach the kettlebell to the floor.",
        "correction": "Maintain a neutral spine and only lower as far as your hamstring flexibility allows without flexing the lumbar spine."
      },
      {
        "fault": "Excessively bending the standing knee like a squat.",
        "correction": "Unlock the knee once, then keep that angle fixed while hinging strictly at the hip."
      }
    ],
    "safety": {
      "precautions": [
        "Establish balance with bodyweight or a kickstand stance before loading with heavy weight.",
        "Clear floor space around you in case of a loss of balance."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Kettlebell Single-Leg Deadlift",
  "previous_ids": [
    "oec:kettlebell-one-legged-deadlift"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Kettlebell One Legged Deadlift",
        "url": "https://wger.de/en/exercise/1641/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "AlucardEvil40"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:single-leg-romanian-deadlift"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-single-leg-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:kettlebell-deadlift"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "A unilateral hip-hinge variation holding a kettlebell that develops posterior chain strength, balance, and pelvic stability."
}