• DanEiden

How to perform cable single leg dead lifts

My client Annie performing cable single leg dead lifts (SLDL). I have found these to be easier for clients to progress to first before dumbbell or kettlebell SLDL. One of the reasons I think is the line of pull with the cable allows for a good stretch of the hamstrings and glutes allowing someone to feel the working muscles. The cable also I feel helps with balance and provides a steadying affect when performing the movement. If you don’t have a cable you can use a band to do this as well by wrapping it low around something stable.


A couple keys and coaching cues


1️⃣ Hold the cable in the opposite hand of the working leg. This will help with balance and stability when performing the movement and keep your body square and from twisting.

2️⃣ Keep your shoulders and hips square.

3️⃣ Let the cable pull your torso forward and draw your hips back.

4️⃣ Don’t pull with your arm. Your arm is there to hold the cable. The movement is a hip hinge movement (glutes, hamstrings) not an arm or shoulder movement.

5️⃣ Keep a soft bend in the knee. This is a hip dominate movement not a knee dominant one.

6️⃣ Drive with your glutes to extend your hips and drive your body back up to the starting position.

7️⃣ If you are struggling performing the movement start with a partial range of motion. You can progressively work on getting more range of motion as you learn the movement.

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