One of the biggest flaws I see while watching people perform SLDL’s is the inability to control the hips from externally rotating.
A sagittal plane movement often butchered and turned into a transverse movement pattern.
When hip external rotation is overly exaggerated – the spine often follows into the rotation pattern.
Not ideal and actually dangerous when adding load.
Here are a few variations I’ve been using as prerequisites. .
???? SLDL w/Mobility Stick Drive:
** Something I’ve been playing around with with many of my older and younger clients that lack the neural control to complete the movement pattern**
????The idea behind the mobility stick drive is to activate the lateral line
????Engaging the weight of the foot to be distributed on the lateral aspect of the foot (on the bottom leg)
????The drive into the stick also engages the core musculature which helps prevent rotation of the lumbar spine.
????2-Cone Reach SLDL:
????Same idea as the stick mobility SLDL but without any feedback loops
????The reach across the body helps encourage proper control over the hips
????SLDL w/Load:
????When a bodyweight SLDL is mastered without compromising hip and spinal position… we can finally add load to the equation
Those are a few of many progressions and lateralization that can be used to break down the SLDL.
