sandbag single leg deadlift
ID: 980
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- Exercise Types:
- Lower Hinge, Lower Step
- Contraindications:
- Knee Problems
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Take a full breath, brace the core 360 degrees, before initiating each rep.
- 2. Eye gaze is neutral — neither looking up nor cranking the neck down.
- 3. Finish with full hip extension and a deliberate glute squeeze at the top.
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:
Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.