There are exercises for strength and there are exercises for 3D movement. You cannot expect to maximize both within a single exercise.
We all know and love the Deadlift. Come on, who doesn’t like lifting heavy-ass weights off the floor and putting them back down again. It’s obviously to develop strength.
But the Deadlift is a sagittal plane exercise only, meaning it works in one dimension.
And then there’s the 1-leg Stiff-leg Deadlift. You know about this exercise if you’ve followed any of my programs before.
THROWBACK video of the week lol!
They’re a staple in my programs because they’re so good at improving single leg balance as well as muscular balance in the hips.
Plus, it trains your body to work in three dimensions: the sagittal, frontal and transverse planes, placing a unique load on the neuromuscular system and results in the creation of new neural pathways.
Now, one is not better than the other and both can be used together to produce superior results.
It’s all about SYNERGY.
Yes, Strength is important. But so is symmetry.
Like my rhyme?
Those who say that all you need are Squats and Deadlifts for the lower body have never had to fight a guy off while hopping around on one leg to defend a single leg takedown attempt.
That’s why if you’re into MMA or another combat sport or you want your body to be developed like an MMA fighter, you can’t just listen to the powerlifters or bodybuilders for training advice – their goals are different and incomplete (or excessive) for the needs of the combat athlete.
I was playing around in the gym and tried a variation of the 1-leg SLD out that really helped my single leg balance, as well as the springiness in my feet.
I noticed it most when playing ice hockey – I’d always had trouble crossing my left leg over my right – it never felt as solid as the other way.
But after a few weeks of doing the 1-leg SLD the WONG way, it improved.
This is a problem I’ve had since I started playing hockey when I was 9 years old. Amazing! Super! Fantastic!
This exercise increases both the transverse and frontal plane loads, which increases the need for the deep hip stabilizers to work, as well as the tibialis posterior.
I name the tibialis posterior muscle not to sound smart but to make the point that this muscle is important in creating the arch on your feet, and is important for having quick feet as it gives you the spring.
This is also important for power.
Anyway, check out this video, give it a try, then feel the benefits of improved single leg balance and perhaps cure your flat feet:
Do this exercise twice a week, at the end of your workout, for 2-3 sets of 3-5 reps.
Each rep takes about 6-10 seconds, and you want to go slow to groove the proper motor pattern.
What do you think about doing the 1-leg SLD the WONG way?
Hit me up below with a ‘Like’ or Comment.
Would love to hear how it goes for you.