Single leg dumbbell deadlift

STRENGTH

Preparation:

  • Stand tall, move the shoulders back, and draw the belly button towards the spine while squeezing the buttocks. 
  • It is important that the hip, knee, and toes are in line.
  • Keep the belly tight by drawing the belly button towards the spine throughout dead lift-watch for compensation.

How to Do:

  1. Stand on one leg.
  2. Draw your belly button towards the spine and squeeze the buttocks. Pelvis should remain stable throughout the entire exercise.
  3. Start with both arms extended straight up; perform movement in alternating fashion, with one arm at a time.
  4. When one arm has lowered and then returned to the straight up position, commence movement with the other arm.
  5. Slowly lower the weight, maintaining the wrist position over the elbows.
  6. Move only as far as you can while maintaining balance and core stability.
  7. Perform repetitions SLOWLY to enhance stabilization strength.
  8. It is important NOT to let your back arch at any time during the movement.
  9. Keep feet pointed forward.

AS FEATURED IN

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