Staggered Deadlift

Posterior ChainFunctional Back LineLow BackLower BodyHipCoreLumbar Strengthening
Written By David Song

STAGGERED DEADLIFT / SPLIT STANCE DEADLIFT

This is a unilateral version of the conventional deadlift that uses a kettlebell or dumbbell. You may hold a weight in one hand or in both hands for this exercise. This exercise targets the front leg. Start by standing in a slight split stance with the back leg’s toes starting where the front leg’s heel ends. Keep the feet hip distance apart and facing forwards. Keep most of your weight in the front leg while using the back leg to assist in balancing the body. Maintain a neutral spine and hinge forwards at the hips while maintaining a slight bend at the knees. Bend over until the hands reach mid-shin and stand back up.

Muscles Involved:

  • Erector Spinae

  • Core (Obliques, Transverse Abdominis)

  • Hamstrings

  • Latissimus Dorsi

  • Calves

  • Upper Trapezius

Related Conditions:

  • Non-Specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Scoliosis

  • Anterior Pelvic Tilt

  • Lower Cross Syndrome

  • Hamstrings Tendinopathy / Yoga Butt

  • Hip Impingement

  • Glute Amnesia

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David Song
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