0:00 This is Brent, President of B2C Fitness, and we're going to discuss one of my 0:03 favorite lower body resistance training exercises, the single leg deadlift 0:07 touchdown. Now, the single leg deadlift touchdown is a great exercise for increasing glute 0:12 max and glute medius strength, as well as intermuscular coordination. I'm going to 0:16 have my friend Leanne come over and help me demonstrate this exercise. Now, the only 0:21 difference in form between a deadlift and a single leg deadlift touchdown is 0:24 the fact that you're on a single leg. I'm going to start Leanne, lining up her 0:28 kinetic chain check points, feet parallel, her feet, knees, and hips are all in a 0:33 straight line. I'm going to have her draw-in, squeeze her glutes, make sure she's not in and anterior 0:36 pelvic tilt and squeeze her shoulder blades down and back, into a neutral position. To 0:42 get her started on this exercise all I'm going to have her do is lift her foot an inch 0:46 off the floor. She doesn't need to put her foot forward or foot back which is 0:51 going to change the alignment of her kinetic chain, all we need to do is lift 0:54 that foot slightly off the floor. Now, I'm going to have Leanne go ahead and reach down with 0:59 the opposite hand of the leg that we're using. So the leg that's on the ground, the 1:04 left leg, is the leg that's working, so we're going to go ahead and reach with the 1:07 right hand. What that does, that opposite arm-leg reach, is force a 1:13 little bit of an internal rotation of the pelvis so that we lower her 1:17 gluteus medius, an external rotator of the hip, we inhibit her piriformis, and 1:23 increase activity of this muscculature as she comes back. Now, a couple little form 1:29 cues, as you'll see Leanne has a tendency to want to look at the mirror, we need to remind 1:33 Leanne to keep her chin down. So go ahead and look at her foot as she goes down, and look up 1:40 as she comes up. That'll keep her spine in nice, straight alignment. We're going to make 1:44 sure she draws-in and she goes down, because we have a tendency to let that pooch out, 1:49 and then she's coming back up I'm going to have her thrust her hips forward 1:53 and squeeze her glutes. So that cue to thrust the hips forward to come back up will 1:58 really increase gluteus maximus activity. Now, another form discrepancy you might 2:03 see is the locked knee. I want to make sure that I keep that knee soft to 2:09 increase the activity of our musculature that reinforces triple extension 2:14 mechanics, so our calves or quads, that will increase glute max and glute medius 2:19 activity as well. So go ahead and keep that soft, reach down, 2:23 touch down. Keeping a locked knee is going to increase strength on her 2:31 MCL, LCL and PCL, those ligaments in our knee, as well as increase activity 2:36 of our deep longitudinal subsystem, being our biceps femoris, sacrotuberous ligament, 2:41 and erector spinae, and those are all of the overactive synergists we've 2:45 been trying to get calming down in her corrective exercise work. So once again I'm going to 2:51 to keep this knee soft. Thrust forward. That will make sure that the glute max 3:00 and glute med stay the primary movers and stabilizers of this exercise. Now, one 3:05 other thing I've seen that I want to go ahead and voice an 3:10 opinion on, is I have seen a lot of straight leg, or at least the opposite 3:15 leg is straight, single leg touchdowns. 3:21 Now, what this does is this is going to 3:26 increase hamstring activity on this side. There have been some research studies 3:31 that show if activity increases on one side it will increase on the other. We 3:35 just talked about how we don't want to start increasing biceps femoris activity 3:39 because it'll become synergistically dominant for our glute max. Do that position 3:45 one more time. It also increases the tendency of her rolling this way, as you saw she fell. That 3:55 roll outward, that hip hike, is going to increase piriformis and TFL activity, 4:01 once again, overactive synergists I don't want to get involved. Last but 4:06 not least, this type of deadlift touchdown allows her to compensate and 4:13 doesn't require optimal extensibility of her SI joint. So just by doing our single leg 4:19 touchdown with feet next to each other, and a bent knee, good form, we can pretty 4:29 much ensure that glute max and glute medius stay our prime movers, which are muscles 4:33 that we need to get more active, and of course, have a huge benefit to any sort 4:37 of performance whether it's weightloss performance, hypertrophy training 4:41 or sports performance by increasing glute max and glute med strength. Now, if I was 4:46 going to progress this exercise for strength, all I have to do is add a dumb- 4:50 bell to this exercise. I could have her hold a dumbbell 4:54 in this hand, and just keep increasing the load over time, keeping it at a rep range 5:02 for strength. If I wanted to increase her stability, it's very easy to start 5:06 adding proprioceptively enriched environments to the foot that's on the ground. We 5:10 could start with a mat here. We could then go to two mats, an Airex pad, a half 5:15 foam roll, or a disc. Now, if you would like to add this in, and somebody 5:20 isn't quite ready for a full single leg touchdown, maybe because of 5:24 extensibility or stability reasons, I could have Leanne just do a single leg 5:30 touchdown, but only reach down to her knee. Make sure she's sitting back and then thrusting forward 5:36 on the way up. Once she can do 10 without too much touching down, or 15, whatever 5:42 the rep range goal is, I could have a reach down to her shin. As I 5:50 increase her extensibility, do work for her postural dysfunction, she increases 5:54 strength and stability, I could then have her reach all the way down over time. So 6:00 there you go, that's our single leg deadlift 6:05 touchdown. Thank you Leanne, for helping me out.
