The Single Leg Kettlebell Deadlift With Neurogrips

The Single Leg Kettlebell Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 

The Single Leg Kettlebell Deadlift is great for balance as well as gluteal recruitment, trunk stabilization, scapula stability, grip and mental focus. 

 

 

Start with the kettlebell on the inside border of your left foot.  Kick your right foot/leg straight back behind you keeping the leg as straight as possible.  As you 'reach' your right foot back, you are hinging your trunk forward over the left hip.  Tighten the glutes on the right side as your upper body reaches its lowest forward position (just as your hand reaches the kettlebell handle).  Your right foot/ankle should be in line with your right hip and right shoulder.
 
Remember:
1) Keep your hips/pelvis bones and shoulders parallel/squared off to floor.  Do not twist/rotate your trunk as you descend or ascend.  One hip or shoulder should not be higher than the other
2) You may slightly bend the stance leg knee (in this example, the left knee)
3) Do not reach for the kettlebell with your right arm by protracting your shoulder blade.  Keep your shoulder blades retracted, shoulders parallel to the ground and grip the kettlebell handle only when your hand reaches it (arms length away).  In otherwords, don't perform the deadlift technique for a very minimal depth and then stretch down with your arm to grip the  kettlebell handle in order to minimize the deadlift motion.   Do not lose your scapula stability. 

Tighten the glutes on the stance side (left leg) to assist your return to upright standing.  Lock out in the upright position by clenching your glutes

Switch to standing on the right leg and reaching for the kettlebell with the left hand.

 

Using Neurogrips increases the grip demand as well as the mental concentration needed to perform this activity.  Do not fall into the habit of quickly dropping down, grabbing the kettlebell and standing up.  For full benefit, you must raise the free leg back in a straight line as if reaching the wall behind you.  Upon reaching the kettlebell with your hand, ensure that your raised leg remains straight and in line with your hip, trunk and shoulder.  Squeeze the kettlebell handle tightly with the Neurogrips.  Upon arising, contract the stance side's glutes and make sure to maintain the scapula retraction.  Avoid any type of trunk rotation throughout. 

 

The kettlebell in this technique is again providing a vertical force to your hand, wrist, forearm, and shoulder.   There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.   Although the kettlebell is not providing a directional bias to your hand, wrist and forearm, because it is a unilateral exercise, it is providing a rotational force as well as a lateral force to your trunk.  You must fight these directional forces to your trunk by maintaining proper posture.  Therefore, you are training trunk and scapula stability.  Go to www.neurogrips.com for more grip information.