PART 6 of the #SingleLegStrength Training Series with @matthewibrahim_: Single Leg Hinge Progressions
The video above contains the following Single Leg Hinge Progressions:
1. Single Leg Deadlift Iso with 1-Arm Row
2. Single Leg Deadlift
3. Single Leg Deadlift to Step-Through
The importance of possessing the ability to properly hinge at the hips while keeping a stable spine is a movement that all athletes and clients should work toward. Additionally, the ability to dissociate between the hips and the low back in movement and training helps to enhance performance, reduce the likelihood of injury, and build a strong foundation for long-term resilience. These exercises target the glutes, hamstrings and core. The hips and posterior chain muscles are a powerful group to build strength and explosiveness from, so it's important to incorporate this component into your training, especially from a single leg standpoint.
During the single leg deadlift pattern think about taking a bow from a 1-leg stance. Imagine a laser pointing from the front of the hip on the non-stance side. Keep this laser pointing to the ground and avoid letting it fly open away from the stance leg. Keep the core engaged to avoid arching through the low back. Think about pawing the ground away behind you with the stance leg when you return back to the top position. Finish the movement in a stiff leg or statue-tall position. Avoid rocking back through the low back at the top. I like powering through with hip flexion on this progression series to prepare for the step-through variation.
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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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