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

Become a Better Athlete. Sign Up for our FREE Newsletter.

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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Dwyane Wade Leads by Example
Views: 4,371,778
Derrick Rose Explains How He Stays Positive
Views: 4,985,554
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,351

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

The 4 Best and Worst Cable Machine Exercises

Add Surprise Sets for a Great Workout Finisher

Todd Durkin's Complete Football Strength Training Program

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Build Strong Legs with the Leg Press Lockdown Workout

6 Gym Machines That Are Actually Worth Your Time

Abby Wambach's Soccer Power Workout

The Best Lower-Body Landmine Exercises

Build Wrestling Strength With the Gable Lock Isometric Hold

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Build Awesome Arms With This 15-Minute Workout

Build Bulletproof Chest Strength With This Unconventional Method

Use Eccentric Lifts to Increase Size and Strength

The Top 10 Mistakes Athletes Make in the Weight Room

How to Improve Shoulder Strength and Flexibility

Putting Together an Off-Season Workout for Point Guards

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Todd Durkin

Can You Survive This Insane 100-Rep Push-Up Challenge?

3 Tips to Blast Through Training Plateaus

3 Keys to Better Softball Workouts

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Posterior Chain Fixes to Improve Your Game

Save Your Shoulders With These Barbell Landmine Exercises

What Happens When You Do The Same Exercise Every Day?

Prevent Volleyball Shoulder Injuries With These Exercises

3 Habits of Highly Successful Coaches

Evan Longoria's Off-Season Strength and Resistance Workout

Deadlift Grip Guide: How Hand Placement Changes the Exercise

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to In-Season Baseball Training

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Simple Strategies for a Better Workout

When Not to Try Unstable Hockey Training

7 Farmer's Walk Variations for Improved Core Strength

How You Can Olympic Lift With an Injury

How Strength Training Changed Rory McIlroy's Game

3 Tricks for a Stronger Front Squat

Train Like a Pro: Peyton Manning's Core Workout

Get a Full-Body Workout With Just 2 Exercises

4 Exercises From NFL Players to Build True Game Speed

5 Ways to Get a Higher Vertical Jump

The 3-Minute Total Arm Pump

Train Like a Pro: Damian Lillard's Basketball Core Workout