Single-Leg Dead Lift

CONDITIONING DRILL 3, EXERCISE 2: SINGLE-LEG DEAD LIFT

Purpose: This exercise develops strength, endurance, and flexibility of the lower back and lower extremities (Figure 9-13).

Starting Position: Straddle stance with hands on hips.

Cadence: SLOW

Count:

  1. Stand maintaining balance on the left foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the right leg to the rear.
  2. Return to the starting position by tightening the buttocks and driving upward.
  3. Stand maintaining balance on the right foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the left leg to the rear.
  4. Return to the starting position.

Figure 9-13. Single-leg dead lift

Check Points:

  • On counts 1 and 3, the 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.
  • On counts 1 and 3, attempt to keep the heal on the ground.

Precaution: N/A

Leave a Comment