» Deadlift Assisted Single Leg with Cable Bar
.195x145.bmp)
This exercise offers assistance in proper single leg hip hinging mechanics in order to improve deadlifting in a single leg stance.
Place the right arm of the functional trainer at 11 o'clock. This position is appropriate for offering assistance to the single leg deadlift movement. Securely attach the cable bar with the clip to the movement arm attachment. With your back to the machine bring the cable bar directly in a vertical line with your spine by reaching with the right hand up and back to the top of the bar with a pronated grip and the left hand down and under the bar with a supinated grip. The arms should resemble the upper body placement of the In-Line Lunge in the FMS. Be sure the cable bar is in contact with the head, thoracic spine and sacrum during the entire movement.
Begin in a symmetrical stance with the feet close together. With the right arm up the left leg will remain in contact with the ground while the right leg extends. Begin by bending the left knee slightly, anywhere from 10 to 20 degrees. Extend the right leg back while executing a hip hinge on the left. Keep the cable bar in contact with the spine and point the toe of the right foot to reinforce appropriate spine extension and spine stability. When an acceptable and quality range has been achieved return to the starting position by hip hinging to stand and bringing the right foot back under the hips to standing.
Remember this is an assistive movement for training the single leg deadlift hip hinge pattern. Use more weight to offer more assistance. Improvements are made when a quality hip hinge is achieved then the weight may lower. Check right and left sides for symmetrical movement and work to achieve qualitity on both sides.