Why You Should Try One-Legged Deadlift
If you’re struggling with our deadlift challenge because you don’t have easy access to a barbell and heavy weights gym, this is for you. However, we can all benefit. Time to try one-legged deadlift.
Balancing on one leg complicates this exercise for two reasons. First, you need to use a lot more of these little stabilizing muscles to stay upright. Secondly, one leg does double work, so even light weight can be very challenging.
I likethis video from Breaking Muscle to showcase several different options. First, you should start from a standing position and reduce the weight, not start with the weight on the floor. This makes it easier to find natural movement. They also use two kettlebells on either side of your standing leg so that at least your upper body can remain balanced.
Depending on what you want to work on, you can place your toe on the ground next to your standing foot; place your toe on the ground well behind that foot; or swing your free leg back so that it does not touch the ground at all.
It is tempting to keep the erect leg completely straight, but few of us have the strength and flexibility (it takes both!) To stay steady in this position. Allow your knee to bend a little and try to still perceive this movement as a deadlift, not as an arabesque on skates with straight legs.
So how is your deadlift going? What are your victories and what tasks do you face this month? I’ve been traveling for most of the past week so I couldn’t do the deadlifts, but I grabbed the heavy dumbbells at the gym and didrow dumbbells with my back parallel to the floor, which is a big hamstring movement (that’s where I feel it is, in anyway). And you?