Moves/DB Slider Single Leg Deadlift 1 bell

DB Slider Single Leg Deadlift 1 bell

ID: 762

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
None
Equipment:
Sliders, Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
  3. 3. Control the eccentric; feel the hamstrings load as you lower.
  4. 4. Scapulae retracted and depressed before the pull begins.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

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

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.