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.
