PURPOSE
The Single-Leg Deadlift is the second exercise in Conditioning Drill 3.
This exercise develops the strength and flexibility of the lower back and lower extremities.
The figure above breaks down the exercise as Soldiers conduct it in a formation at slow cadence:
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Single-Leg Deadlift is the Straddle Stance position with hands on hips.
COUNT
● On count 1, maintain balance on the left leg while bending forward at the waist.
Reach straight down toward the ground while raising the right leg up to the rear.
● On count 2, reverse the movement to return to the starting position.
● On count 3, repeat count 1 balancing on the right leg.
● On count 4, repeat count 2 to return to the starting position.
● The hands may touch the ground with fingers spread to assist with balance at the end of counts 1 and 3.
REPETITIONS
Build up to 10 correctly performed repetitions.
CHECK POINTS
● On counts 1 and 3, your hands are slightly in front of and below the shoulders with fingers spread (middle fingers point straight ahead) with the elbows straight, not locked.
● Maintain a natural arch in the back and move the legs straight forward and backward, not at angles.
● To prevent the trunk from sagging, tighten the abdominal muscles and maintain this contraction throughout the exercise.
● The head is aligned with the spine and the eyes are directed to a point about two feet in front of the body.
PRECAUTION:
N/A.