Today's Edge:
Progress your single leg deadlift to the next level. Try the Single Leg Deadlift with Step-Through:
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BENEFITS:
This variation of the traditional single leg deadlift incorporates a horizontal power production component. This exercise targets the hamstrings and glutes. The power through to hard step translates to horizontal power and force production. Think first-step/acceleration speed and power development.
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COACHING KEYS:
Perform the lowering hip hinge phase in a slow/controlled fashion. Keep your hips/pelvis pointing to the ground as you lower. A common mistake is to let the non-stance hip fly open. Avoid this by engaging the core. On the return think about driving the ground away behind you from the stance leg. Drive or power through the normal position to a hard finish on a sturdy surface.
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HOW TO USE:
Use this on lower body day or as part of your single leg work in a total body workout. It can also be a great warm-up to a running or sprint training session. Shoot for 2-4 sets of 6-12 repetitions each side.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the 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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