Benefits Of The Single Leg Deadlift

Benefits Of The Single Leg Deadlift

 

When performing the Single Leg Deadlift, in order to maximize the benefits you must perform the technique with proper form, especially upon fatigue.  I have used this exercise to train ankle and knee stability, hip stability and strength, balance, trunk rotational stability, grip and scapula control (to name a few). 

To begin the technique, place the kettlebell on the inside of the stance leg so that as you flex forward you can reach the handle with the opposite side's arm

While lowering your trunk down towards the kettlebell, you do not want to allow your trunk to rotate.  Keep your shoulders and hips 'square' with the floor.  The image directly above is incorrect, while the image below is correct

You want to maintain a straight line from your shoulder to your hip, knee and ankle.  This will help you with the hip hinge technique which protects your lower back

Lower your trunk while maintaining scapula retraction.  Keep your ears in line with your shoulders.  You lower your trunk until your hand reaches the kettlebell handle. 

 

Do Not allow your scapulae to protract or your trunk to rotate towards the kettlebell in order to "lengthen your arm" for you to more easily reach the handle.  You will need to work hard at this especially upon fatigue

Grip the handle, contract your glutes and scap retractors and return to stance

 

Finish the repetition in tall standing with glutes squeezed. Do not rush into the next repetition by not locking out in tall standing first

Am I Suffering From Overuse Injury?

Am I Suffering From Overuse Injury?

 

 

 

Overuse injuries, a.k.a. repetitive use injuries are "cumulative trauma disorders."  This means that as you perform the same activity over and over again (most likely with one or both of the contributing factors discussed below), you will be imposing micro-trauma on a specific region of your body.  The cumulative affect of this micro-trauma is pain and possibly macro-trauma (macro-trauma may require surgical intervention.)  

 

The following questions are common questions to ask yourself or your client if you suspect an "overuse injury."  

 

Question 1:  What is the main complaint?

Answer 1: Pain is the chief complaint with overuse injuries

 

Question 2: Was the onset of symptoms noticed slowly over time, or did it just happen all of a sudden?

Answer 2:   Overuse injuries have a slow onset

 

Question 3: What makes the symptoms worse? What makes it better?

Answer 3: If you have an overuse injury, it is aggravated by activity and relieved with rest

 

Some common areas subject to overuse are:

1. Shoulder: Rotator cuff

2. Knee: Patella Tendinitis

3. Ankle: Achilles Tendinitis

4. Hip: Bursitis

5. Foot: Plantar Fasciitis

 

Two contributing factors to an overuse injury are:

1. Intrinsic: This includes biomechanical abnormalities, muscle tightness/weakness/imbalance, limited range of motion, etc...

 

2. Extrinsic: This includes training errors dealing with intensity, duration, techniques, footwear, occupation, etc...

 

Initial treatment for overuse injury includes:

1. Manage and reduce inflammation at the injured site

2. Correct biomechanical errors to minimize stress on the affected area

3. Assess and prescribe proper therapeutic activities for muscle imbalances

4. Correct POSTURE!!!



Multi-Angle Deadlift

Simple exercise to set up, all you need is 4 cones and possibly a kettlebell (challenging with no weight also). 
Click below for the video
 
Tips to remember:
-HIP HINGE!!! Do not bend through the lower back segments
-Maintain body weight on the posterior aspect of your foot (heel)
-Keep your hip bones facing forward (minimal rotation)

Functional Values:
-Glute Recruitment for lower back stability
-Core engagement
-Single leg balance
-Ankle and knee stability
-Acceleration/Deceleration pattern for sports
-Kinesthesia for the lower body

http://www.youtube.com/watch?v=-ZO1ZUjyntU

Enjoy,

Nick