Training Knowledge: The 1-Leg Deadlift

The 1-Leg Deadlift is an incredibly valuable tool in training. It can improve hamstring, glute activation, core stability, and ultimately build more symmetry for an athlete due to the single-sided demand on the body.

Two of the most critical elements of the 1-leg deadlift are:

1. Spinal + Pelvic Position

2. Upper Body Posture: Scapular Position & load tracking

   Spinal + Pelvic Position:

   Often times, when we discuss spinal position, we talk about having a neutral spine or a “neutral curve” in the lower back. This is certainly true in the 1-leg deadlift. However, as we take away 1 leg and the stability that it provides, we are challenging some of the rotational stability of the core as well. So, when we look at the 1-leg deadlift, it is equally important to focus on rotation of the pelvis and spine as primary performance points.

   The number 1 way to get hurt in the 1-leg deadlift is to allow your spine and pelvis to twist as you perform the movement. This can often be reflected in the trail leg (non-working leg) of the exercise turning outward as it reaches back.

   When performing the 1-leg deadlift, it is critical to keep the trail leg activated (lock the knee and squeeze the quads) and have the toes of the foot pointed downward towards the floor to prevent outward rotation. This will help support the stability of the pelvis and lower back throughout the movement.

   Some people do have hip and lower leg anatomy that will not allow them to perform the deadlift in this way, however, most athletes will have the capability and should practice the technique described above.

   Upper Body Posture: Scapular Position + Load Tracking:

   Upper body posture is so critical to the deadlift because it dictates the path of your load. During the deadlift (any variation) we want the path of our load (dumbbells, barbell, etc.) to track as closely as possible to our center of mass. I often tell athletes to keep the load moving as close to over the top of their ankles as possible. 

   In order to make this happen, we must have solid shoulder blade and upper back positioning. There can be no relaxing of the shoulders, they must remain engaged and drawn back to activate the rhomboids, mid/lower trap, and lats throughout every moment of the lift. This will encourage our load to travel along a path close to our center of mass, reduce the stress in the lower back, and improve the overall stability of the lift.