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1 Legged Dead Lift with Fwd Reach

by Keli Roberts

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By manipulating the planes of motion, this dead lift becomes something that's very interesting and different to how you ordinarily do a dead lift. Using a medicine ball, stand on one leg. Keep your weight forward, reach forward, hinging at the hip, bringing the ball forward, increasing the lever length, and then come back up. Keep all of your weight on that front leg as you reach forward, keep the spine neutral, and then come up. To progress this, use the lateral movement and some diagonal planes. Come out diagonally, bring it back in, then go to the other side and bring it back up. For our third and final progression, use all three planes of motion and balance by lifting your lag leg. This becomes something that's very challenging. Come out to the side now and bring that lag leg out to the side a little bit. Come up and go to the other side and reach out to the side. Now make sure you get both sides and you'll find this not only strengthens your hamstrings, but also your back and your glutes.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.