EXERCISE OF THE WEEK
Let’s get functional, functional!
While this exercise may look challenging, the single leg deadlift is an activity many of us use in our every day lives! Picture your closet with clothes spread out all over the floor after you couldn’t decide what to wear or the living room after a day of playing with little ones. Now the day is coming to an end and you want your house picked up, but you don’t want to squat down 400 times and your back will scream at you if you walk around hunched over grabbing all that stuff. While the deadlift translates into using a hip hinge motion to bend over and lift heavy things up. The single leg Romanian deadlift is perfect for lifting a greater number of smaller items.
HOW TO PERFORM:
Begin standing with weight on one leg and knee slightly bent. Hold the dumbbell or kettlebell in the opposite hand as your standing leg. Without rounding the back, hinge at the hip to bend reaching the weight toward the standing foot. The opposite leg should continue to move in a straight line with trunk and will raise up behind you as you hinge forward. Raise the trunk back up by squeezing the glutes without arching the back.
The Single Leg Romanian Deadlift primarily works the hip extensor muscles but also requires core strength and control, scapular strength and control, and grip strength to complete. Practicing this movement pattern will not only improve your ability to bend and lift, but it will also enhance balance with every day tasks!
If you want bending and lifting to be easier or just want more help getting functional, check out Life Changes Physical Therapy or book an appointment today!