Here's a great article and impressive display on the power of the single leg deadlift. Last June, I was suffering from some lower back pain as I was training for what would have been my first Muay Thai fight. The fight never came to be so I created a 40 Day Easy Strength program for myself aimed at helping out my back issues. I can absolutely say, the focus on form spent on the single leg deadlift removed 90% of my lower back issues. Please read on.
Single Leg Deadlifts: Do Them or Else
Though initially I thought it was unnecessary to explain the ridiculous benefits of single leg deadlifting, I am finding that many people are still not convinced of its amazing power. There seems to be many people who dismiss it as being too light or for ladies only.
This should dispel that lack of understanding:
When done properly, the single leg deadlift can be loaded up to truly impressive amount of weight, that which lifting will require an impressive blend of strength, balance, and athleticism.
Athleticism? Yes athleticism. Think about what stance most sports assume; either single leg or split stance—that is, one hip in flexion and one in extension. Own this position under load and you will become instantly more athletic. Run faster, jump higher, hit harder.
When it comes to kettlebell training the posterior chain has one obvious ballistic movement: The Swing. I don’t need to convince you all of the benefits of the swing, but we should recognize that is has its limitations in posterior chain strength. The load is simply not heavy enough, even with a pair of beasts at 212 lbs. That’s a measly 106 per leg. Grab the same pair of bells for some single leg deadlifts and we are now approaching some serious posterior chain strength.
If swings are power work for the posterior chain, then single leg deadlifts are the strength work. These two moves, used concurrently, will yield massive strength, athleticism, and improve your overall movement quality.
Quick tips on how to perform the exercise:
- Set up with the weight as close to your midfoot as possible.
- Reach the free leg up and back and make your spine long
- Maintain a straight line from your crown to your free foot throughout the exercise
- The standing leg should bend at the bottom, straighten at the top (just like a swing)
- Go Heavy!
Better every day,
-Max
Max Shank, Master RKC: Max Shank is not only an extremely gifted teacher, but one of the most well-rounded and capable athletes in the world. From excelling in Muay Thai and Jiu Jitsu to performing impressive feats of strength in weightlifting and gymnastics, Max has the ability to do it all–and do it well. Choosing to lead from the front by his own example, he has dedicated his life to Strength and Health.http://ambitionathletics.com
