there many variations of the deadlift, one of the most famous exercises in the world, called by noi”deadlift” and whose importance and benefits it brings in terms of cannot be underestimated force and muscle gain. The single leg deadlift is one such variation, very interesting and underestimated by most!
This exercise is especially useful from a functional point of view, because the management of monopodalic stability and the request for greater balance on a single limb are very important.
Let's find out everything there is to know about 
Index
What is single leg deadlift?
The single-leg deadlift has the same purpose and execution as the traditional deadlift, only the weight off the ground is lifted using first one leg and then the other; essentially, you stand on one leg, lift the other behind you and bend at the hips to lower your torso towards the ground.
How do you perform the single leg deadlift?
Let's see the correct execution of the single leg deadlift, imagining performing it without the weight to gain confidence with the movement:
- start by standing on one leg with the other stretched back
- try to keep both legs straight
- lean at the hips and reach the hands towards the floor while simultaneously lifting the leg behind
- try to form a straight line from shoulders to foot in the air
- reverse the motion by extending at the hips and standing tall
- once you have learned the weightless movement well, you can add a dumbbell or a kettlebell or two for both hands.
Benefits
Even if they lift minor loads with this type of deadlift compared to the traditional one, there are several benefits:
- makes the entire posterior chain work, including the lower back, glutes and hamstrings
- it's a excellent unilateral exercise which helps determine if one side is stronger than the other (which is important to correct to avoid injuries)
- improves balance, coordination and awareness of the body.
As always, the correct execution technique is essential; this exercise might seem a bit awkward, but with the right tricks and tips you'll master it better:
- lean forward only as far as you can keep the straight line from shoulders to foot
- if the foot cannot go higher, stop the upper body as well
- try not to lean your hips too much
- if the knee on the ground feels wobbly, lower the weight and do the attempt without it
- if extra help is needed, hands can be placed on a surface such as a wall for balance
- if using only one weight, it is best to hold it in the hand opposite the leg on the ground
- keep the head, spine and neck in a neutral position
- at the beginning of the movement, the gaze must be frontal and finally turned towards the ground.
And you, do you do the single leg deadlift in your workouts? Let us know in the comments and remember to follow us on our telegram channel
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