Moves/Strap Single Leg Deadlifts

Strap Single Leg Deadlifts

ID: 156

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
Lower Back Problems, Ankle/Calf Problems
Equipment:
Straps
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Control the eccentric; feel the hamstrings load as you lower.
  2. 2. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Scapulae retracted and depressed before the pull begins.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.