I use the Barbell Landmine Single Leg Deadlift (Or Single Leg Romanian Deadlift) all the time with my clients. They are a great way to build up functional hip strength and stability, as well as overall balance capacity without throwing too much at you at once.
How to Perform Barbell Landmine Single Leg Deadlifts
Place a barbell in a Landmine attachment or push one end into a corner, and hold the other end in your ‘inside’ hand. Keeping your outside leg planted on the floor, lift the inside leg (same side as the hand holding the barbell) and hinge forward, feeling an activation in the planted leg’s hip and hamstring. Once you reach your end range of motion and being careful not to round your spine, push through your heel, contract the planted leg’s glute and return to a standing position.
Benefits
They hit the glutes and hamstrings and can be a great alternative to bilateral (with two legs) Deadlifts or Romanian Deadlifts for individuals who experience low back pain with any hinge movements. The single leg nature of the movement seems to be a bit gentler on the low back. Pay special attention to not flex your spine as you hinge forward. A great cue to counteract this is “keep your chest up.”
Building better single leg balance and stability can come in handy in unstable conditions, like on icy sidewalks or when stepping over obstacles. Better balance can also help you with recovering if you trip, and can help you avoid a nasty fall! Being able to recover from precarious positions is key when life throws you a curveball.
Try these in your next workout!
(Shoutout to @dankquillius on instagram for the opening video)
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