Steps
- Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Tracking it in OneRep
Add the kettlebell one-legged deadlift to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.
Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.
Where the instructions come from
The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.