Exercise of the Week: Single-Leg Kettlebell RDL to Clean and Press | STACK

Exercise of the Week: Single-Leg Kettlebell RDL to Clean and Press

February 13, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Single-Leg Kettlebell RDL to Clean and Press, an exercise that builds single-leg strength, power and stability.

Who’s Doing It

  • Scott Stallings, PGA tour golfer

Muscular Benefits

  • Increases lower-body strength and power
  • Creates balanced strength on your left and right sides
  • Improves lower-body stability and balance

Sports Performance Benefits

This single-leg and arm movements target each leg and arm individually, creating balanced strength and power on both sides of the body. Balanced strength is critical for Stallings, who needs to eliminate imbalances caused by always swinging a club on one side of his body. Also, the unilateral aspect of the movement develops lower-body stability and core strength, which helps improve overall power and prevent injuries during explosive movements.

Single-Leg Kettlebell RDL to Clean and Press How To

  • Balance on your right leg and hold a kettlebell in your right hand
  • With your balancing leg slightly bent and back flat, bend forward at your waist until the kettlebell is just above floor
  • Extend your hip to stand up and simultaneously clean the kettlebell to your shoulder
  • Press the kettlebell overhead
  • Lower in control to the starting position and repeat
  • Perform set on your left side

Sets/Reps: 3x5 each side

Coaching Points

  • Maintain slight bend in balancing leg
  • Swing leg through, clean and press kettlebell in one fluid motion
  • Keep core tight and back flat
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Why Bear Crawls Are All the Rage Right Now

4 Strength Exercises for Female Athletes

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Breathing Exercises to Strengthen Your Lifts

Get Tougher With Skylar Diggins' Bodyweight Workout

5 Exercises to Keep Your Shoulders Healthy All Season Long

Baseball Workout for Power Hitting

Why One Bench Press Is Not Enough

The Hardest Plank of All Time

Do Your First Deadlift

7 Tips to Master Single-Leg Exercises

Build Hockey Speed and Power with the Hang Clean

Build Toughness With This Weight Vest Basketball Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Strengthen Your Core With Advanced Plate Push-Outs

Hanley Ramirez's Overhead Tire Pull

3 Loading Schemes to Build Muscle Size

Should You Train for Absolute or Explosive Strength?

Sumo Deadlift for Football Strength

3 Athletic Arm Exercises for Big Guns

The 4 Rules of Bulking Up

Improve Your Durability With 3 BOSU Exercises

3 Tips to Maximize Your Off-Season Baseball Training

3 Simple Tips to Deadlift More Weight

Develop a Bulletproof Core With Advanced Barbell Rollouts

Hockey Training Designed Specifically for Goalies

James Harrison's Physioball Side-to-Side Bridge

Build Rock Solid Glutes With This 30-Day Workout Plan

The Softball Dugout Workout

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Build Explosive Hips to Jump Higher

Develop Speed With a Power Bag Workout

Bilateral or Unilateral Exercises: Which Are Better?

4 Easy Fixes for Your Bench Press Routine

Why the Dead Bug Is Changing Core Training

Get More Explosive With James Harden's Workout

Man Does 4,300 Pull-Ups in One Day

How to Train During Your Hockey Season

The 12 Best RDL Variations

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The Upper-Body Endurance Combo Workout

Why You're Not Reaching Your Strength and Speed Potential

How to Get Fit Like a Marine