Single-Leg Dead Lift

A dead lift is a movement pattern where you use your buttocks and other hip muscles to help you lift a heavy weight off the ground. It also improves your abdominal and spine stability to maintain your alignment and to prevent back injuries. The single-leg dead lift can help you determine if one side of your body is more stable and coordinated than the other side. Physical therapist Gray Cook, co-founder of Functional Movement Systems, recommends that you use a kettlebell that is as heavy as a large piece of luggage to lift.

Benefits

This exercise works on movement basics in your body, which are stability and mobility. Stability is your ability to control movement and maintain body alignment, while mobility is your ability to move your body in its full range of motion, according to Coach Vern Gambetta, author of "Athletic Development." In a single-leg dead lift, you must have strong stability in your torso, hip joints, knees and ankles as well as enough mobility to bend forward at your waist and reach for the kettlebell. Therefore, this exercise can help you determine if one side of your body has better stability or mobility.

Single-Leg Dead Lift

To do a single-leg dead lift, stand on your left foot, and extend your right leg slightly behind you with your knee slightly bent. Put a 30-lb. kettlebell in front of you. Bend your left knee slightly as you bend your torso forward at your waist. Grab the kettlebell with your right hand, but do not turn your torso too much. Extend your right leg behind you more to maintain your balance. Exhale and straighten your leg to bring your torso upright and the weight off the ground. Do not lift with your arm, and bring your right leg below your body without touching your right foot on the ground. Reverse the movement to bring the kettlebell on the ground. Perform three sets of five to six lifts per side.

Expert Insight

Cook recommends that you perform an extra two sets on the side of your body that is weaker or less coordinated. Keep doing this in every training session until both sides feel relatively equal. It may take several weeks or months of training five to seven days a week. Instead of training for 30 minute once a day, train five to 10 minutes three to four times a day.

Considerations

Because this exercise is advanced for many people, which can lead to joint and muscle injury, consult with a qualified exercise professional who can coach you through this exercise. If you cannot perform this exercise, the exercise professional should be able to screen your movement to determine what is causing your inability to perform this movement pattern.