Moves/DB Single Leg Deadlift

DB Single Leg Deadlift

ID: 760

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

Key Teaching Points:

  1. 1. Eye gaze is neutral — neither looking up nor cranking the neck down.
  2. 2. Engage the core before initiating any movement.
  3. 3. Feet hip-width apart, weight balanced over mid-foot throughout.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

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.