Today's Edge: Clean up your 1-leg deadlift form by adding a wall press. Exercises are skills and to make them more precise you need to practice them.
This exercise is a great way to practice getting your 1-leg deadlift right. The wall press will give you stability to work on engaging your core, keeping your non-stance leg/hip from flying open, and maintaining a flat low back. You will also get an active stretch on your hamstrings of the stance leg. The kickback action of your back leg will target your glutes on that side.
Keep your chin tucked in a double chin position. Tighten your abs and keep the line between your belly button and your ribs short. Press into the wall actively instead of leaning on the wall passively. Gently work to straighten the stance leg to feel a good stretch in your hamstrings. Make sure your low back stays flat throughout the action. Keep your hip on the non-stance leg facing the ground versus letting it fly open to that side.
HOW TO USE:
This exercise is a great warm-up for any activity. Use it prior to your 1-leg deadlift work to groove the form and patterns. This is also a great exercise to do throughout the day at work or after any extended periods sitting. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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