Years ago I was introduced to the kettle bell, which has become a very popular strength training tool. However, I never expected that it would be in my trainer's tool box for leg work and as a stability exercise.
The exercise I am discussing is a one legged dead lift. I absolutely love this exercise since everyone can gain a lot of benefit from it, no matter what sport you play. The one legged dead lift covers a lot of ground when done properly.
- Activates stability in the ankle, knee, and hip complex
- Ties the lower back and leg together as one unit
- Develops powerful legs
- Reduces the probability of injuries in the muscles its working
- Develops real world strength in legs
To perform this exercise pick a weight that you can handle for 8 to 12 reps on each leg.
Stand on one leg with the weight in the opposite hand from the leg on the ground.
Fold forward from the hip and bend the ankle, knee, and hip all in one motion for a count of 4 as you breath in.
Reach the weight to inside of the foot that is one the ground as you fold from the hip.
Touch the weight to the inside of the foot of the standing leg.
Use your leg strength to straighten out your leg as you return to the standing position as you breath out for a count of 2.
Repeat for 8 to 12 reps on each leg.