From RKC Master Instructor, Max Shank:  When done properly, the single leg deadlift can be loaded up to truly impressive amount of weight, that which lifting will require an impressive blend of strength, balance, and athleticism.

Athleticism? Yes athleticism. Think about what stance most sports assume; either single leg or split stance—that is, one hip in flexion and one in extension. Own this position under load and you will become instantly more athletic. Run faster, jump higher, hit harder.

When it comes to kettlebell training the posterior chain has one obvious ballistic movement: The Swing. I don’t need to convince you all of the benefits of the swing, but we should recognize that is has its limitations in posterior chain strength. The load is simply not heavy enough, even with a pair of beasts at 212 lbs. That’s a measly 106 per leg. Grab the same pair of bells for some single leg deadlifts and we are now approaching some serious posterior chain strength.

If swings are power work for the posterior chain, then single leg deadlifts are the strength work. These two moves, used concurrently, will yield massive strength, athleticism, and improve your overall movement quality.

Quick tips on how to perform the exercise:

• Set up with the weight as close to your midfoot as possible.
• Reach the free leg up and back and make your spine long
• Maintain a straight line from your crown to your free foot throughout the exercise
• The standing leg should bend at the bottom, straighten at the top (just like a swing)
• Go Heavy!

Warmup
Dynamic Athletic Movement

10 Minutes
For quality, NOT AFAP
5 Pull-ups
10 Push-ups
15 Squats

Strength
5 Sets
5 Double Kettlebell Single leg Deadlift R/L
5 Plyo Step Ups R/L

Conditioning
4 Rounds
Alternate with a partner
10 x 5 yard lateral shuffle
Side plank R
10 x 5 yard lateral shuffle
Side plank L