I’ve been incorporating a lot of one legged movements in my training program- pistols, one legged deadlift, bulgarian split squat. Personally I’ve had bad ankle injury and that made my right leg a lot weaker than the left leg. Thus, sometimes when I do back squats, I catch myself pushing more on my left heel than on the right one. That is why I think one legged movements are a really good way to put an even load on both legs- that will make your weaker leg work as much as the stronger one.
When the movement is performed on just one leg, this requires a really good balance and coordination, which contributes to the need of incorporating this exercises in your training program..
Even though this movements are performed on one leg, they involve the whole body, if you perform them properly. Today I will concentrate on 1-Legged deadlifts, because that is one of my favorite movements right now!
I will show you the progressions I use and the way to perform it!
Key moments when performing 1-Legged Deadlifts:
1.Your neck should be in neutral position. You shouldn’t look up or down.
2. Your back should be arched. Just as it is with traditional deadlift, the chest should be up. I often notice people performing the 1-Legged deadlift by bending down. This is wrong!
3. Your support leg, shouldn’t be stiff. It should be a little bent. You should press on your heel.
4. The moving leg, shouldn’t be freely hanging in the air. You should keep it straight back. Your heel should point the ceiling. Keep in mind that your foot shouldn’t be pointing on the side! It helps to think that you are aiming at the ceiling. That will help you work that leg up.
5. In order to finish the movement, pull yourself back. Don’t forget to push on the heel and squeeze your glutes at the final phase of the movement!
6. Don’t try to bring the weight to the ground. That will make you bent down. Instead the weight should go down to just right under the middle of your shins.
7. Even if you find it hard at the beginning-DO NOT QUIT!
Progressions:
These are the progressions that help me for 1-Legged Deadlifts.
1.This is for balance and so you can get used to pushing the heel of your moving leg towards the ceiling.
2.Take a band. Step inside with the moving leg, and grab the upper end of the band with the same arm. Now perform the exercise shown above, but you will have some resistance. That is a pretty good exercise for warming up.
3. Start performing the 1-Legged Deadlift holding the weight in one of your arms. Personally I find it easier to keep my balance when I hold kettlebells in both of my arms, but most people find it challenging. So start by holding the weight in one arm.
4. When you get better at doing the 1-Legged Deadlift this way, try holding kettlebells in both of your arms. You could go ahead and us ethe bar as well.
In order to perform this movement you could use dumbbells, the barbell or kettlebells. Personally I prefer using kettlebells, but it is up to you! 🙂
