One-leg deadlift GIF teaching

Single-leg deadlift

　　Single-leg deadlift is a "hip-dominated" action or a "lower limb pull" action, which strengthens the power chain on the back of the body.

　　In addition to training the muscle groups of the posterior side chain, it also trains the body's "crossing line", "X-ray" or "diagonal mode (Diagonal) Pattern)”. The direction of the cross line is from the soles of the feet, lower limbs, hip joints, sacroiliac joints, thoracolumbar fascia, contralateral dorsal muscles, and finally to the arms.

　　　The single-leg dumbbell RDL is used to make this dynamic chain stronger and more efficient.

　　But to complete a good single-leg deadlift requires good joint flexibility and stability! There are some details that need to be paid great attention to! For example, the positional relationship and curvature between the lumbar spine and the pelvis may change slightly, which may cause the entire posterior lateral chain to be inactivated

　　How to do single-leg deadlift?

　　First, we have our feet together, stand upright, and put our hands on our hips to help stabilize the pelvic posture. Then, slowly lift your right leg and lift your knees. The golden rooster is independent! At this time, the key points should be paid attention to: the pelvis, the spine is neutral, and the body is in a normal position!

　　1. Pelvic position: It must be guaranteed to be on the forehead Turn on the shaft (same plane), and no movement of the second plane can occur, such as flipping, raising, tilting, etc.

　　　2. Spine: The spine arrangement posture must be maintained like the traditional deadlift, and keep it straight. The instability caused by a single leg can easily cause spinal flexion

　　3. Legs: The raised leg must keep the toes directly below and the legs as close as possible. This can basically ensure that our single leg deadlift is a simple hip flexion action completed in a simple frontal surface. If the leg we lifted has a rotation + abduction action, then you can basically think that your center of gravity has run to the outside of the support foot, and it can basically be determined that your pelvis has been tilted and the lumbar spine has been twisted.

　　(start position)

　　After maintaining the hip flexion and bend for 1 to 2 seconds, tighten your hips, pull up your body, and restore the starting position Setting. This process looks relatively simple, but it is also the most prone to problems. The problem occurs not because the difficulty of the movement details is increased, but because the practitioner has poor balance and is prone to skew.

　　It is recommended that the auxiliary object be held first when unstable

　　When our feet are on the ground, the pelvis is in a stable support state, and the stability of the core gives good conditions for exerting force, so the deadlift can lift such a large weight.

　　When we land on the ground with one foot, the pelvis is in an unstable support state, not only one fulcrum is missing, but the less fulcrum also becomes a weight bearing.

　　In this unstable state, in order to seek stability, we mobilize more muscles to participate. Therefore, it is equivalent to the hip joint itself that needs to create stable conditions for its own force, so the participation will be higher and the mobilization will be higher.

From a functional perspective, in our daily life or actual exercise, most of the cases of single-leg support, and most of the cases of both legs doing movements in different directions at the same time. Therefore, although deadlifting improves our strength, single-leg deadlifting allows our strength to be better applied to reality.

How to bear weight

　　There are many methods of load bearing for single-leg deadlifting. The more classic ones are dumbbells, kettlebell barbells, holding hands or opposite hands. Ropes and elastic bands are also good equipment for practicing single-leg deadlifting

　　How to arrange single-leg deadlifting into the training plan

　　Although single-leg deadlifting is good, due to the light weight and slow speed limitation, it will hardly be presented as the main training movement. It is basically auxiliary training, and the order position in the training is also in the middle and back end.

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