Vidéos
Instructions
- Anchor the band to your right side and hold the kettlebell in your left hand.
- Stand tall on your right leg with slight knee bend, left leg off the ground behind you.
- Maintain a neutral spine and hinge forward at the hips, lowering the kettlebell towards your right foot.
- Keep your hips square and avoid rotating as you reach maximum hamstring stretch.
- Return to the starting position by driving through your right heel and extending your hips forward.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Keep hips square to the floor to avoid rotation.
- Engage your core to stabilize the pelvis and balance.
- Focus on driving through the heel to activate glutes and hamstrings.
- Control both the lowering and lifting phase for maximum muscle engagement.
Breathing Tips
- Inhale as you lower the kettlebell with control.
- Exhale as you drive through your heel to return to standing.
Restrictions médicales
- Lower back injuries
- Hamstring strains
- Hip joint injuries
- Balance disorders
What muscles does the Banded Cross Body Kettlebell Single Leg Romanian Deadlift target?
The Banded Cross Body Kettlebell Single Leg Romanian Deadlift primarily targets the glutes and hamstrings while also engaging the lower back, core, and hip stabilizers for balance and proper execution.
Is the Banded Cross Body Kettlebell Single Leg RDL good for balance training?
Yes, this exercise is excellent for balance training as it challenges single-leg stability and enhances proprioception while strengthening the posterior chain and core stabilizers.
How heavy should my kettlebell be for single leg Romanian deadlifts with a band?
Select a kettlebell weight that allows you to maintain strict form throughout the set, typically between 25-50% of your body weight, while the band adds lateral stability resistance without compromising control.
Can beginners perform the Banded Cross Body Kettlebell Single Leg RDL?
Beginners should master the bodyweight and standard single leg RDL variations before progressing to the banded cross-body version to ensure proper balance and hip hinge mechanics.
The Banded Cross Body Kettlebell Single Leg Romanian Deadlift is an advanced unilateral lower body exercise designed to enhance glute and hamstring strength, balance, and functional hip stability. Combining kettlebell loading with lateral band resistance intensifies core engagement and challenges rotational stability. The cross-body setup activates gluteus medius and minimus for improved hip alignment and reduces compensatory movement patterns often seen in traditional single leg RDLs. This movement is highly beneficial for athletes, functional training enthusiasts, and individuals aiming to improve unilateral strength discrepancies or build injury resilience. It integrates posterior chain strengthening with dynamic balance control, making it an ideal inclusion in lower body, performance, or corrective strength programs. For best results, perform with strict form, maintaining a flat back and squared hips throughout the range of motion to maximize recruitment of targeted muscle groups without compensatory lumbar loading.