READY TO LIFT
(continued)

Instructions:

  Place the tubing (Lifeline FMT) at a low attachment point. Loop the tubing around the shoulder that is above the down leg. Place the same-side hand on the lower back to help maintain a nice arch while doing the single-leg deadlift. Standing upright, grab the handle of the tubing with the opposite hand. This will create a rotational force, so is is important to maintain good posture throughout the movement. Keep shoulders parallel to hips by not letting the shoulders rotate out. Rotate forward in the same fashion as in the single-leg forward bend by keeping the body in a straight line from head to toe with the down knee slightly bent.

Verbal Cues:

  • Keep the body as tall as possible throughout the movement.
  • Descend only as far as the posture

WHEN & HOW

  While these movements are meant to prepare the body for three fundamental lifts--the lunge, squat, and deadlift--they don't all have to be done before strength work begins. They can be performed either as a single set of preparation prior to activity or as a superset between activities. Either way, they will reinforce and improve technique for the lifts.

  Movement prep exercises also give the coach and athletic trainer an opportunity to observe movement problems, limitations, and restrictions prior to intense exercise or heavy loading. In many cases, movement prep can temporarily become the workout until a movement pattern is corrected or improved, at which time more functional movement or greater load can be added.

  These movements are effective because they are an extension of corrective rehabilitation exercises that specifically focus on the neuromuscular system and correction of movement patterns. They do not just isolate specific muscle groups. Instead, they integrate stretching, movement patterns, balance, and core work into quick and easy exercise patterns that any athlete can benefit from.

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