Dumbbell Single-Leg Pendulum Swing Deadlift
Instructions
Setup
Stand with feet hip-width apart while holding a single dumbbell in both hands with a neutral grip.
Movement
Begin the movement by shifting your weight onto one leg.
Simultaneously hinge at your hips, sending your hips backward while extending the opposite leg straight back behind you, keeping it in line with your torso.
Lower the dumbbell toward the floor while maintaining a flat, neutral spine and keeping the weight close to your supporting leg.
Go only as low as your flexibility allows without rounding your upper or lower back.
Engage your hamstring and glute of the supporting leg to reverse the movement and return to a standing position, keeping the back leg floating as you rise.
Form Tips
Focus on maintaining a straight line from your head to the heel of your extended leg throughout the movement.
Use the pendulous motion of the weight to help maintain balance but prioritize a slow, controlled tempo over speed.