< strong>Single-leg deadlift progression process

In the previous article, we introduced the benefits and movement characteristics of the single-leg deadlift!

Performing deadlifts on one leg can help you improve your balance, increase hip joint stability, and increase hip extensor muscle strength.

And another very important key to this movement is that the core must work hard to maintain the stable alignment of the trunk and prevent the rotation of the shoulders and hips.

Although the single-leg deadlift may look simple, it is actually a complex movement because so many things have to happen at the same time (core and hip stability, upper back strength, balance, etc.)! Many people stagger and make mistakes when learning to do single-leg deadlifts!

When you face balance and hip stability issues when performing single-leg deadlifts , it is often difficult to transition directly from a double-footed deadlift to a single-legged deadlift! At this time you need to lower the difficulty, or use other forms of assistance to improve! Let’s slowly transition to the traditional single-leg deadlift!

The following is the progressive process of single-leg deadlift

Step 1: Use rings to assist the single-leg deadlift with bare hands!

A suspended rope (rings and TRX) can help you control your balance, but you don't have to rely entirely on it. Helps you become familiar with the action pattern of the single-leg deadlift

Step 2: Use wooden sticks for support

Put the wooden stick to the side of your body and hold it with one hand behind your back as a support. The free movement trajectory will not affect your single leg movements. It is a great auxiliary training!

Step Three: Supported Slide Deadlift

This is a great move because in addition to increasing the need for single-foot stability, it also mimics the body position of a true single-leg deadlift. Additionally, the extension of the back foot really engages the hips of the standing foot.

If you don’t have a sliding plate, you can choose other items instead (plastic mat)

Step 4: Unilateral load-bearing

Have begun to progress to full self-control for single-leg deadlifts, using unilateral cross-loading to grasp the kettlebell,

Step 5: Bilateral weight bearing

When you do well in the fifth step, you can use both hands to bear weight. It is recommended to use kettlebells or dumbbells

Step 6: Barbell single-leg deadlift

The above steps are ultimately to make You complete a standard traditional barbell single-leg deadlift, using the barbell will be more difficult and you will have more training benefits!