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Single Leg Deadlift Touchdown

Single Leg Deadlift Touchdown is an effective exercise that helps to build core strength and muscle in your lower body. Develop glutes, hamstrings and quadriceps with proper form, reps and rest. Try it out today!

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Transcript

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

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