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Hi everybody, Kevin Weiss from bodyperformance.net. Today, I just wanna quickly show you a really cool exercise that I use myself, with all my clients, I’ve used it for in person clients for variety of reasons and that’s the one leg deadlift. A lot of people when they see it, they think that maybe you’re just doing it to be functional or something like that. Maybe it’s part of it but I like to use it for more than anything is teaching people how to deadlift properly coz people get pretty excited when they first start doing deadlifts because it’s typically the exercise you’re gonna be able to use the most weight on which is fine, but unfortunately, people tend to look at the weight a little bit more than actually looking at their form. The more the weight goes up, the worst the form gets and the next thing you know you’ll get hurt and you’re never able to deadlift properly again or be scared of. The simple fact is, if you can’t keep your form with one leg, you’re not gonna be able to stand up with the weight at all or no weight. You can start doing this exercise just with body weight. I always tell people try and go down that’s why I have this bar set up here is, this is like probably the lowest third of my shin, so that’s where you go down to when I’m doing it without or with only one leg. So, when I come down, I’m trying to keep the same form as I’ve been using with the actual bar to the same depth, so that’s about here. Going here isn’t gonna help you because it’s not the same from that you’ve been using. What we’re trying to do is get a carry over to your actual deadlift form, so if you’re doing something completely different and letting yourself wobble around and touching your other foot down or falling into the bottom, none of these things are gonna help out you when it comes to the two-leg deadlift, the regular deadlift.
What I usually like to start people with, is just like a dowel, something like this, because what that does is that it make sure that the bar would be against your legs, the same way a normal deadlift would be. You could just go with just your hands, well, you can do a lot of this type of stuff and once again that’s not mimicking the form that you’re looking for. I always recommend people start from the top, just because I feel they can get themselves set better and the bar can be against their legs. Now, from here, the bar is always lightly touching my legs as I go down until I get to the bottom position which should be about here. Now, if I put both legs on the ground this should be the same position I’d be deadlifting from normally. That’s what we’re looking for. We’re looking for the same range of motion and same form. If you need to lightly touch your one leg down because when you first start doing this, you’re gonna lose your balance a little bit, that’s normal and one leg is always gonna be better than the other, that’s normal too, just stick with it. If you start to lose your balance, what I say to people is, you’re coming down and you start to lose it, touch your foot down, regain your balance, pick your foot up, continue. What I see a lot of people do is they’ll go, coming down, start losing it, rush to the bottom, get halfway back up then maybe lift their leg, they’re doing something like that. That’s a waste of time. Don’t even bother doing that. Once you’re able to do, you don’t have to do a lot of reps, maybe 5 reps on each side with no weight, then, you could move to like kettlebells or dumbbells or whatever. Same thing, just want to keep that same range of motion that you have with the barbell, probably right about there, and push, full extension, you have to touch your toe down lightly, do it, stop, continue, up. I do a lot of these after I hurt my knees several years ago and that really helped the rehab on the knee. This is just the following exercise that you can do but is also a great exercise to do to make sure that your
deadlift form is good. If you have any issues with one weak hand strength, muscle and balances of many kind, this will show them away instantly, you cannot get away from doing proper form when you’re doing it this way. This is also great if you’re somewhere where you don’t have much weight, say you’re in a hotel gym, maybe they have 20-lb dumbbells at the heaviest, these are pretty good because 20-lb dumbbell in each hand is pretty humbling for most people. They can deadlift probably while over 300 lbs. Hope this helps you up! Kevin from bodyperformance.net. I’ll talk to you again soon.
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