The back chain of our body, i.e. the back of our body, consisting of the calf muscles, hips, buttocks, lower back, hamstrings, glutes and back muscles, forms a very important part of the body. These parts allow us to do many activities, such as walking, running, lounging, etc. In addition, it helps maintain balance and posture.
And that's why we have to train these parts so that our body remains continuously flexible. So we're going to describe an exercise here that takes care of our rear chain throughout their one-leg deadlift. In addition, it also helps to include our core and inclines while exercising. So this exercise is worth trying.
What is a one leg deadlift?
Typically, it's an advanced deadlift that stretches and consequently strengthens the hips, lower back, legs, and hamstrings. In addition, it also helps to balance our posture as much of this exercise is focused on balancing all of your body weight on one leg.
Benefits of the one leg deadlift:
- It helps in strengthening the muscles in the front and back of the body.
- Establish the balance in our body.
- Increases the strength of the legs as we have to balance all of the body weight on one leg.
- Helps in strengthening the core loop system.
- Provides improved mobility and movement throughout the body.
- Improves coordination between hips, core muscles, shoulders and our nervous system.
How do I deadlift one leg?
Now that we have listed the benefits of the one leg deadlift, let's explain how exactly it is performed or performed. Here we give you step by step instructions:
- Stand in your side profile with your legs straight and hands by your side straight.
- Gradually transfer your body weight to your left leg as you lift your right leg.
- As a result, the upper body or the upper part of your body begins to bend down.
- Remember not to arch or hunch your back, and your back should stay parallel to the floor.
- Your shoulders, hips, and core should stay straight and stiff. This is important so that you do not experience pain after exercising.
- Your left leg should not be completely straight with a slight bend at the knee.
- Keep bending over and lifting your right leg until your body forms a T position and your right leg and the top of your body are almost parallel to the floor.
- You should feel a stretch in your hamstrings, glutes, and quad muscles.
- Stay there for four to five seconds, then return to your starting position.
- Repeat with your other leg.
Important / critical tips to keep in mind when deadlifting with one leg:
It is just as important for you to keep these important points in mind as you understand how this exercise is performed so that you can perform this one leg deadlift without pain and change the exercise to achieve your goals. Here are some of the basic points to keep in mind while doing this exercise:
- As mentioned above, never arch your spine. Your spine must be completely straight and protected from injury. Continuing to curve or round your spine will result in poor posture in the long run.
- The raised leg should be nearly parallel to the floor. It should be in line with your torso and should be straight.
- At first, you may find it difficult to balance your body weight on one leg. So try to use assistance, e.g. B. a wall, a chair, or a person's hand.
- After a while, remove this support and try to balance your weight on your leg independently.
- After balancing your weight, you can increase the intensity of this exercise by holding different weights in your hand during this exercise, such as: B. dumbbells, barbells, kettlebells, etc.
- It is also advisable for pregnant women to only do this exercise in the first few months of their pregnancy, even without weights.
- You can increase the sets and reps in the future, but try to start with two sets of 5 reps each day.
- You can also do fewer sets if you are in pain.
- It is advisable to perform this exercise on a mat so it can be useful in preventing injury if you trip while balancing your posture.
- Be gentle with your body and skip exercise for a day or two if you experience excessive pain in your body.
- Take a 3-minute break between each set.
- If you feel like you can't do this exercise, start with the traditional deadlift and then switch to the one-leg deadlift.
- If you are having trouble balancing your position, try other balance exercises to help your body cope with balancing.
- Never over-exert yourself, and this can never be overstated. NEVER EXERCISE OVER.
And that brings us to the end of our article. Hope you understood the importance of the back chain and how the one-legged deadlift exercise can help you strengthen it. Exercising can be challenging at first, but if you practice it regularly and consistently, you will see dramatic changes in yourself. So I urge you to at least perform this exercise with the utmost discipline. Good luck!