Name: Single Leg Touchdown with Anterior to Posterior Pull
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 6 min 55 s

English captions

https://stream.mux.com/700SPo8wmAWTb801NmXwyOcSjYDadYri4QodDxkKo5SGI.m3u8

Learn how to properly perform the single-leg touchdown with anterior to posterior pull in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, posture, and exercise modifications (including progressions and regressions) to safely improve glute activation, lower extremity stability, and strength. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve sprint performance, movement efficiency, and lower extremity function.

Introduction to Single Leg Touchdown Progressions

Enhancing Stability with Single Leg Deadlifts

Incorporating Movement Patterns for Increased Challenge

Programming for Deadlifts: From Stability to Max Strength

Implementing Progressions for Personal Bests

Single Leg Touchdown with Anterior to Posterior Pull

This is Brent of the Brookbush Institute at the independent training spot in NYC, and in this video we're actually going to do progressions of a very popular video we did a few weeks ago, which was deadlift with anterior to posterior pull. This is going to be single leg touchdown with anterior to posterior pull. I'm going to have my friend, Melissa, come out and she's going to help me demonstrate. We talked about why we added this, right? Adding that anterior to posterior pull around the hips helps to cue somebody to thrust and engage their glutes. Well, the video we did last, which was a  deadlift, a barbell deadlift, and a dumbbell deadlift, is a great strength training exercise. How do I progress this and make this more of a stability endurance exercise? Well, that's fairly simple. Well, for me to say anyway, which is "why don't you try this on one leg?" Can you keep this foot right next to the other one? I know you're trying to use the mirror, but let's look down as we go down. Keep that spine in neutral alignment. And guys, this is extremely tough. Myself, Melissa here, and a few of my clients have been working through this progression. To get yourself to stand up straight and squeeze this glute here is not an easy thing to do on a single leg. And, of course, we could go into all sorts of directions from here on how we can progress further. I can just give Melissa a weight. Make sure it's contralateral arm, so you're getting that posterior oblique subsystem and reinforcing those contralateral movement patterns. So, she's working her right leg and the weight's in the left arm. That looks still too easy. Of course, we could, if we're in our stability endurance phase, and this is 12 to 20 repetitions, lighter weight, we could go ahead and ask her to do this on maybe an airex pad. I was going to say bosu ball originally, but micro progressions. Can you do this? Let's see how long it takes us to find something that breaks Melissa. The one right before that is the progression we'll actually use. I'm not actually recommending that rationale for find the appropriate progression, but I do want to give you guys some ideas. And you can see that Melissa can actually do this. If she can get through 12 reps with good form, this is a good progression for her. It's very challenging. Another advantage to doing this on a single a leg, requiring lighter weight, means this isn't too much weight, generally speaking, for somebody to maybe add additional arm movements. So, while the two arm, two legged deadlift with anterior to posterior pull would probably allow you to use too much weight to allow you to do our curl scaption, or curl to press combos, if we're doing a single leg version, chances are someone is only going to have as much weight in their hand that they could curl, or do scaption, or curl to press. Alright, curl, press. You could just start with the curl and then we can do scaption as the next progression. And then curl to press would actually be the final progression for that integrated movement pattern. So now you guys have adding  weight, adding instable environments, or adding an integrated movement pattern. Should we try adding an integrated movement pattern with weight and an airex pad? I'll let you switch legs. Let's do the curl to press combo. You can do this. Good, squeeze. Curl, press. Nice. Nice, we've created a very challenging progression here. Thank you, Melissa. Now, from a programming standpoint, let me give you a couple more ideas. So let's say you're working on deadlifts, deadlifts are your goal- max strength deadlifts, you want to have a new personal best. You have a three month plan. Alright, so max strength is going to be our highest intensity, that's what we're working up to. We start with stability endurance. We work on that 12 to 20 reps, we work on increasing stability and neuromuscular control with all of these progressions. So, you have all this stuff to work on for four to six weeks, making sure that you have as much stability is possible before you move on to the video we did previously. So now you use deadlifts with an anterior to posterior pull during your strength phase, maybe with dumbbells just to not totally back away from the stability thing. But, you have those dumbbells, they're heavy, but you can still do 8 to 12 reps, and we get to work on a lot of glute activation, or increasing the amount of thrust we get in glute activity. And then by the time you get your to your max strength phase, you will be so well-trained on this deadlift movement pattern that you can only imagine what you can do with four to six weeks of more traditional powerlifting or strength training type of programming. So, we could start with this, and then go to the anterior to posterior pull with dumbbells in our phase 2 for 4 to 6 weeks, and then we'd have our max strength with our more traditional powerlifting or or strength training program for 4 to 6 weeks. I'm willing to bet you hit a personal best. I hope you guys enjoyed all of these progressions. I hope you'll try them. I love to see videos from you guys, of you guys pulling off maybe 20 reps of what Melissa just did, which was a single leg touchdown with anterior to posterior pull to curl and press with contralateral arm. 20 reps of that should be a good enough challenge. I will talk with you guys soon.

Home

Videos

Single Leg Touchdown With Anterior To Posterior Pull

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

The relationship between the hip and ankle on kinematics and muscle activity of the lower body. The effects of overactivity of the gastrocnemius, soleus, hip internal rotators (TFL and adductors), excessive pronation, and under activity of the gluteus maximus and medius (glutes) have on patellofemoral syndrome (PFPS), Achilles injury, knee injury (meniscus and ACL/MCL tears), running mechanics, gait, hip pain, knee pain, and ankle pain. The reliability, validity, and application of assessment and intervention for lower extremity and lumbopelvic hip complex dysfunction. 

Regional Interdependence: Hip and Ankle

Single-leg Touchdown with Anterior to Posterior Pull:

Note: This variation starts with fixing a band (pull-up assist bands are likely the best option) to a stable object and having the client or patient position themselves, so the band applies anterior to posterior resistance over their ASIS. It is important that the band is “stretched enough” to ensure tension throughout the entire repetition range. Once the client or patient is appropriately positioned, the single-leg touchdown (or deadlift) is performed as it would be without the band.

Start with the client or patient assuming good standing form/posture.

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

 It may be especially important throughout this exercise, to instruct the client or patient on the maintenance of the medial longitudinal arch of the foot.

Have the client or patient lift the foot of the non-target leg about an inch off the floor (leaning to the right or left as little as possible).

Instruct the client or patient to maintain a soft knee in the target leg throughout the movement (this cue aids in optimizing recruitment of the glute complex and reducing reliance on the biceps femoris).

While maintaining a neutral spine, have the client or patient use the hand opposite the target leg, to reach toward the toe of the target leg (reach down with the hand on the same side as the elevated leg). This results in some internal rotation and adduction of the hip and increases the load on the gluteus medius and gluteus maximus.

Cue the client or patient to perform the drawing-in maneuver, squeeze the glutes, and "thrust the hips forward" to return to an upright position. (Note, "hip thrust" increases glute activation while decreasing reliance on the lumbar extensors, and the addition of the band increases the resistance on, and recruitment of, the gluteus maximus)

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 Single-leg touchdown with non-target foot “lightly touching” the floor for additional stability.

 Increasing load, increasing the band resistance for posterior pull on the pelvis, adding unstable loads or environments, incorporating scaption or curl-to-press for total-body (integrated) exercise progressions.

 Reaching toward the foot with the hand on the same side as the stance leg may promote compensation (abduction and external rotation of the femur).

Single Leg Touchdown with Anterior to Posterior Pull

Wobble Lunge

Wobble Squat

Depth Jump

Box Jump

Tuck Jumps

Resisted Walking

Psoas Integration (Reverse Lunge to Resisted Triple Flexion)

Lateral Lunge with Front Rack Resistance

Single Leg Squat to Bilateral Cable Pull Down

Deadlift with Posterior Pull

Comments

Guest