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 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

Don't Train Your Arms Until You Can Do These 4 Things

Make Lifts More Challenging With Resistance Bands

7 Strategies for Faster Workout Recovery

The Best Single-Leg Exercises for Youth Athletes

Blast Through Plateaus with Tempo Sets

7 Strategies for Dealing With a Meathead in Your Gym

10 Ways to Get Stronger With a Sandbag

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Female Athletes: Get Strong, Not Bulky, With These Workouts

4 Lifts to Build Wrestling Strength

Master the Lateral Lunge to Improve Your Hockey Stride

Build Powerful Pecs With This Multi-Angle Chest Workout

7 Best Lower-Body Strengthening Exercises

The Simplest Bodyweight Workout Ever

Build Full-Body Strength With 5 Suspension Trainer Exercises

Notice On-Court Results With This Basketball Core Workout

3 Sandbag Training Mistakes Athletes Make

7 Exercises That Safely Build Shoulder Strength

5 Isolation Exercises Your Workout Is Missing

5 Softball Catcher Drills for Throwing Power

Get a Ripped Core With 6 Advanced Dead Bug Variations

4 Deadlift Variations to Increase Your Pull

Basketball In-Season Battle Rope Complexes, Part 1

Get Faster by Improving Your Core Mobility

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Perfect Your Squat Technique With the Unloaded Squat

Never Bench Press With Your Feet in This Position

Dominate Your Bench Test With This Strategy

A Better Way to Train Your Core

3 Post-Activation Potentiation Combos for Explosive Strength

Top 5 Baseball Strength Training Myths

Break Through Plateaus With the 1-10 Drop Set Method

How Functional Training Has Overly Complicated Strength Training

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

These 3 Single-Leg Movements Will Improve Your Squat Technique

7-Exercise Core-Blasting Workout

Kyle Lowry's 12-Week All-Star Training Program

4 Sure-Fire Ways to Build a Strong Core

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Explosive Exercises Designed to Increase Pitching Power

How Often Should You Vary Your Exercise?

Improve Your Back Strength with the Inverted Row

7 Ways to Work Out Competitively Without CrossFit

4 Exercises to Build True Lacrosse Power