Single Leg Deadlift with KB Rotation - Move of the Week 4/25

This week's Move of the Week is the Single Leg Deadlift with KB Rotation.  In this movement we are going to expand off our our Split Stance position and go into a single leg movement, further challenging our posture, balance and thoracic mobility.  

In the split stance we have been talking about working on keeping the majority of our weight in our front foot, and using our back foot for added stability in certain movements.  This practice will help you progress into this single leg hinge movement because you will be concentrating on keeping the weight over your front foot while you lift your back foot up off of the ground.

In this movement we are also going to continue to work on our hinge.  By starting in your split stance position, hinging slightly over your front foot with a flat back, and the majority of weight on your front foot, you will be ready to successfully progress into the single leg deadlift.  What will be of great importance is that you work to move your upper and lower body together as you hinge forward.  A common challenge with single leg deadlift movements is the tendency to let the back leg and chest drop where you find yourself in a weird single leg downward dog.  In this movement we want to continue to focus on keeping the back flat and a nice straight line from the head to the shoulders to the hip and then to the ankle.

Being a single leg movement, this movement is going to challenge your balance.  Many of you have already made the connection between good posture and balance, and you're going to put this to work in this movement.  By lifting your ribs up off of your hips and creating distance between each of your vertebrae you will engage your core muscles and create tension throughout your body that will help keep your joints in alignment and maintain stability throughout this movement.

Last but not least, we will be working on a gentle thoracic rotation (and not over rotating) while keeping your hips forward, both in the hinged position and in a single leg knee drive position.

This movement is going to challenge our patience as much as our balance, stability and control.  Remember to create focus, use your breath, and stay calm as you practice this movement.  Also remember that every time you touch your foot to the floor you are learning, and this is part of the process.  I can't stress patience enough as we progress this movement throughout the week into the final version as a single leg deadlift with kettle bell rotation.

Single Leg Deadlift with KB Rotation - Movement of the Week Explainer by Allison Hopkins

Here's your checklist:

1. Start in a split stance with a slight hinge, shifting 80% of your weight into your front foot.
2. As you lift your back foot off of the floor, equally allow your upper body to hinge forward while keeping alignment of your shoulders, hips and ankle.
3. Gently rotate over your front leg while keeping hips forward.
4. Maintain length through your spine and strong abdominals as you return to standing and bring your back leg into a knee drive.
5. Gently rotate over your knee.
6. Reset your posture and repeat.
7. Have fun!