Tune-Up Tuesday Episode 10: The Single Leg Deadlift

The hip hinge is one of the fundamental movements of the human body.  Therefore, the ability to do so without thinking too hard about it is necessary.  But for some reason this exercise, especially the single leg deadlift, seems to be challenging for many people.

Today's episode of Tune-Up Tuesday discusses some regressions to improving your performance of the single leg deadlift.

It all starts by understanding the hip hinge.  

The hip hinge is defined as requiring maximal hip flexion with minimal knee flexion while maintaining your weight in the middle of the foot.

Common Miscues

  • Too much knee flexion
  • Shifting your weight too far back, causing your knees to fall behind the middle of the foot.
  • Losing neutral spine

Drills to Improve the Single Leg Deadlift

  • Hip Airplanes - This is a great mobility drill that teaches you how to open and close the hips during the single leg deadlift.  Start by holding onto something and progress yourself to free standing.
  • Posterior Load RDL - The posterior load of the kettlebell helps change your center of gravity, making it more natural to hinge your hips and allow your shoulders to fall forward. Holding the kettlebell behind you also helps to create upper back tension so you don't lose neutral spine.

Once you feel comfortable with the posterior load RDL, it is time to bring the weight to the front, and try and get comfortable with the single leg deadlift.  

Give these drills a try and see if they help improve your single leg deadlift technique.

Move Well, Stay Strong.