One-Legged Deadlift

Overview

The One-Legged Deadlift is an example of exercise that is non-specific for Olympic Weightlifting but useful for fun and therapeutic reasons. The exercise may be programmed for recovery days when lighter training is required and to keep the athlete mentally and physically challenged to make training enjoyable.

The One-Legged Deadlift requires the athlete to focus on balance and stability. The leg used to stand on should be alternated in each set. The non-supporting leg swings backward as a cantilever to help the athlete maintain balance. The exercise helps to develop stability in the knee, hip, and ankle joints.

Coaching Points

1. Use a shoulder-width grip.
2. Keep head up with eyes forward.
3. Move slowly.
4. Keep weights manageable so that balance is maintained throughout the whole set.
5. Sets of 5 Reps are typical, but reduce the number of reps in the set to make the task easier if needed.
6. It is normal for beginners to struggle with balance at first. This shoudl improve with practise.