Teaching the 1-Leg SLDL

In this video, Matt Siniscalchi walks through an exercise progression for teaching a 1-Leg Stiff-Legged Deadlift, and describes several common movement flaws and their potential underlying mechanisms.

Teaching the 1-Leg SLDL

Take Home Points:

• When teaching it a pattern, it's helpful to reinforce it every time you're with the athlete.
• Keep a "soft" or slightly bent knee on the stance leg.
• Use the wall (foot) or a load in the upper body (med ball, cable) to reinforce a proper posterior hip shift.
• Cue "reach back" with the up-leg.
• Cue "keep your hips square" to reinforce proper pelvic alignment. If this doesn't clear up, it may be a result of posterior hip capsule stiffness or FAI, both of which are extremely common in hockey players.
• Respect individual range of motion differences.
• Watch for excessive extension through the thoraco-lumbar junction.
• Cue "crush your grip" when holding a load
• The load should slide right along the side of the knee to help reinforce the posterior weight shift.