Moves/Isometric Single Leg Deadlift

Isometric Single Leg Deadlift

ID: 756

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Eye gaze is neutral — neither looking up nor cranking the neck down.
  2. 2. Scapulae retracted and depressed before the pull begins.
  3. 3. Drive the floor away on the concentric — think push, not pull.
  4. 4. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Add a band around the hips for accommodating resistance at the top where the lever arm decreases.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.