Single Leg Deadlift Progression
Single Leg Deadlift Progression
The single deadlift has become my favorite lower body exercise in the MBSC program because of its overall versatility. Whether being used as a primary strength exercise or motor control drill the SLDL can be a valuable tool in virtually every client’s training program.
Specifically, I like the SLDL for…
🔸Pelvic Control: Clients suffering from low back/hip dysfunction often have an inability to control the pelvic/femur relationship. Specifically, the ability to control pelvic internal rotation. The SLDL serves as a great tool to train proper pelvic alignment after clearing up any mobility limitations.
🔸Posterior Chain Strengthening: The single leg deadlift has transitioned from being an assistance lift to a main strength exercise in many of my programs. I find it has better carryover to a sporting environment than traditional deadlifting with less of the potential injury risk or systemic cost.
🔸Lower Leg Motor Control: When working with people returning from foot and lower leg issues I’ll often use the single leg deadlift as a tool to develop motor control in the lower quarter.
Progressions:
🔸Ring Supported: This is a great starting progression for those who struggle with balance and confidence early on in training.
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🔸@stickmobility Assisted: The stick is a superior tool to generate irradiation and help the client create stability in the pattern.
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🔸Valslide Reaching: Sliding the foot back on the box helps teach clients how to better posteriorly shift their weight into their hip.
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🔸1 Kettlebell: Following mastery of the Bodyweight SLDL we focus on loading with a single kettlebell opposite of the working leg to continue emphasizing pelvic internal rotation and glute activation on the working side.
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🔸2 Kettlebell: Once the athlete demonstrates they can control pelvic position with one kettlebell I would progress them to using two kettlebells so they can increase the potential load.
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🔸U-Bar: The U-Bar allows for better balance and much higher potential loads than KB/DB or a straight barbell. I think tools like the U-Bar will lead us to see much higher loads than we previously thought capable in the SLDL.