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...

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