The Single-Leg Deadlift is a relatively unknown exercise and is very rarely performed in gym workouts or even at home due to its rarity and “newbie” status. A lot of this has to do with the fact that it’s quite difficult for many people to perform. However, with the right exercise, this exercise can be one of the most effective and efficient exercises out there. To give you an idea as to how effective the Single Leg Deadlift can be, I’m going to explain exactly how it works. In addition to that, I’m going to explain why it should be included in every professional body-building workout.
To perform the single-leg deadlift (SLDL), you must perform it with your legs crossed (or parallel to the floor). You will need to pick up a barbell and position it directly above your head, with your shoulders perpendicular to the bar and your elbows pointing towards the ground. Now, cross your legs and bring the bar down to your chest. This will allow you to have the proper width and leverage when performing the exercise. Make sure that you have enough room to perform this exercise without being cramped up!
Single-Leg Deadlift Resistance Band
Next, you’ll want to slowly raise the weights to your chest. Keep your back straight and try to maintain a proper posture. This exercise will strengthen the muscles in your legs, back, and upper body, all vital components of a strong and muscular physique! If performed correctly, you should be able to feel the tension in your calves, hamstrings, quadriceps, glutes, and abs which are essential components of a strong body.
Now, you have your leg raised to your chest; now what? Well, what I like to do is perform my deadlift underhanded (my palms should be facing toward my legs) to make it easier for me to control my body’s movement. Now make your hand into a fist by forming an “X” with your thumb and forefinger and sealing your fingers with your thumb and forefinger. Lower the weight slowly until it’s resting lightly on your toes.
Things To Consider
Once your deadlift has reached the top of your thigh, you’ll want to lower it quickly into the deadlift resistance band. To begin the move, you’ll want to bend your knees slightly so that your hips stay close to the floor. As you lower into the resistance band, your thighs and hips will rotate. As your thigh and hip rotate, they should contract in order to keep the weight stable on your heels. Remember always contract your quads tightly as you lower into the deadlift.
Once your body has reached the lowest point possible, squeeze your biceps together tightly and repeat the movement in the other direction. For the final rep, you’ll want to extend your back once again and contract your quadriceps again. Squeeze your biceps together as hard as you can and complete your deadlift with a strict count. Set your weights to failure for the final rep to test yourself.
Deadlift training using a leg rep resistance device is by no means a replacement for heavy single-leg exercises. The leg exercises performed in this fashion will still build strength and power and add variety to your workouts. However, by focusing your exercises on these particular legs and forcing yourself to pull them with a full load, you can dramatically intensify the effects of each individual leg exercise and complete an even heavier weight with far less effort than if you were just doing squats.
When I first started Deadlift training, I used a low-quality cheap single-leg rep weight and found it extremely difficult to lift the weight above my head. However, after spending several months working on my form and learning how to breathe properly, I was able to lift the weight above my head easily and naturally. With a little bit of training under your belt, I am now able to do single-leg rep curls with low resistance (inexpensive!) and pullups with a moderate weight. My back has also improved significantly due to a dedicated gym and a lot more time spent doing calf raises and squats!