Benefits:
This is a great exercise to develop single leg competence. It targets the hamstrings and glutes on the stance leg.
Keys:
Hold the dumbbell tight to the chest as you hold the single leg deadlift position. Perform the kick back action at a medium pace. Fight to keep the line between belly button and ribs short - in other words keep your core engaged. By keeping the core engaged you will avoid going into low back extension during the kick back.
How to use:
This can be used as a warm-up, as a superset on lower body day, or as part of a total body workout. Shoot for 2-4 sets of 15-30 kick back repetitions (1 rep is out & back).
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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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