Thursday

How To Do Single Leg Deadlifts - 28 Day Challenge



SINGLE LEG DEADLIFT VARIATIONS and Instruction Tutorials below. Get started today!


Uneven Double Single Leg Deadlifts should be in everyone's arsenal.The benefits of working this lift are undeniable and I share them below. Minimally Single Leg Deadlifts or a modified version should be in the rotation for most people. You definitely don't need to lift this heavy as shown in the video directly below this!! In fact my form was far from perfect due to this being a test for my maximal capacity. At 118 I managed to lift 127% of my body weight. Shown is my 7th set of working towards this, but got 150lbs up on one leg. 40kg and a 28kg uneven bells. Make sure to check out the video tutorials below to get you started on your Single Leg Deadlift journey!



WHY YOU NEED SINGLE LEG DEADLIFTS

  • Best glute enhancer/builder/lifer exercise on the planet!! 
  •  Amazing Balance work
  •  Develops grounding skills 
  • Increases breathing focus
  • Grip and Lat training activator 
  •  Oblique and core stabilization when using one bell or uneven bells
  •  Did I mention it develops an incredibly looking and functional rear?

Not convinced to learn these? Check out how to get started with your Single Leg Deadlift journey with video instruction below. For specific written instruction it's all laid out in my "Kettlebells For Women" book. Men have used it with tons of success as well!






Uneven Double Single Leg Deadlifts should be in everyone's arsenal.The benefits of working this lift are undeniable and I share them below. Minimally Single Leg Deadlifts or a modified version should be in the rotation for most people. You definitely don't need to lift this heavy!! In fact my form was far from perfect due to this being a test for my maximal capacity. At 118 I managed to lift 127% of my body weight. Shown is my 7th set of working towards this, but got 150lbs up on one leg. 40kg and a 28kg uneven bells. WHY YOU NEED SINGLE LEG DEADLIFTS! ## Best glute enhancer/builder/lifer exercise on the planet!! # Amazing Balance work # Develops grounding skills # Increases breathing focus # Grip and Lat training activator # Oblique and core stabilization when using one bell or uneven bells # Did I mention it develops an incredibly looking and functional rear? # Not convinced to learn these. Check out how to get started with your Single Leg Deadlift journey with video and written instruction. Available through the link in my profile. http://laurenbrooks.laurenbrookstraining.com/2016/01/deadlifts-for-28-days-single-leg.html?m=1 #laurenbrooks #deadlifts #strengthtraining #strongfirst #strengthmatters #laurenbrooksfitness #laurensplayground #shutupandtrain #fitness #fitfam #loveyourself #meltmethod
A post shared by LAUREN BROOKS 💪🏼 (@laurenbrooksfitness) on




PREREQUISITE AND WARNING: You must be able to do a traditional weighted deadlift before moving to one leg. Do not attempt Single-Leg Deadlifts with load until you’ve mastered the movement without weights. Practice the Single-Leg Deadlift
movement pattern prior to adding load. This is not an explosive movement. Rushing this exercise will only cause you to lose balance and injure yourself. View video below for proper instruction. Always check with your doctor before starting any exercise program.  

 PHOTOS below are from The Kettlebell For Women book. © Rapt Productions/from Kettlebells for Women (Ulysses Press)



CHOOSE AN OPTION FOR YOUR CHALLENGE - try them and go with the one that feels the BEST on your body for the first week. 



Weight on the outside of the working leg
"Unilateral Single Leg Deadlift"


Weight placed on the inside of the working leg
"Contralateral Single Leg Deadlift"

Weight placed in the front of the working leg
note: my least favorite
"Front Single Leg Deadlifts"


Even weights placed on both sides - my personal favorite
"Double Single Leg Deadlifts"




Modified Single Leg Deadlift - back leg is your kickstand. 





DEADLIFT AND SINGLE LEG DEADLIFT VIDEO TUTORIALS BELOW


DEADLIFT





SINGLE LEG DEADLIFT




MODIFIED SINGLE LEG DEADLIFT










Single Leg Deadlift Challenge
or
 Deadlifts for 28 days (recommended for Beginners)


Directions: Choose a safe weight to begin your challenge with. Suggested reps indicated are for EACH SIDE** ONLY if performing Single Leg Deadlifts. 
Example: Day 1: 5 reps for 2 sets. Day 2: 5 reps per leg for 3 sets. Add weight each week if you’re ready. 

LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program.  You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder. 


Safety: Break the reps up in to multiple sets to feel fresh. Never go to failure!


Week 1 - starting weight
Day 1: 10 
Day 2: 15
Day 3: Rest
Day 4: 20
Day 5: 25
Day 6: Ladder day 5/4/3/2
Day 7: Rest

Week 2 - add weight
Day 8: 10
Day 9: 15
Day 10: Rest
Day 11: 20
Day 12: 25
Day 13 Ladder day 5/4/3/2
Day 14: Rest

Week 3 - add weight
Day 15: 10
Day 16: 15
Day 17: Rest
Day 18: 20
Day 19: 25
Day 20: Ladder Day 5/4/3/2
Day 21: Rest

Week 4 - add weight
Day 22: 10
Day 23  15
Day 24 Rest
Day 25  20
Day 26  25
Day 27: Rest

Day 28: Graduation Ladder 4/3/2 - test your strength - Use heavier bells as you lower your reps!!!

 CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials











NEED ACCOUNTABILITY AND ENJOY GROUP INTERACTION?

JOIN HUNDREDS OF PEOPLE, MAKE CONNECTIONS, AND SHARE YOUR PROGRESS WITH THE WORLD! Hundreds of awesome people just like you are participating in these challenges. Sharing your sessions with us along with your experiences is paramount for your growth as well as everyone else's growth.  You have people that are waiting to support you. Share with your friends and family to inspire them. Get them excited about fitness! We can track your progress all over with these hashtags.  Feel free to tag me if you want me to see what you're doing. 

If you want to be a part of our free Lauren Brooks Fitness Challenge Facebook group you can join here. This is where many people share with one another what they're doing with the challenge. Team up with someone. Make a friend and get in on this together!


#deadliftsfor28day #laurenbrooksfitness 
#laurenbrooksfitnesschallenge




Sign up for our newsletter to get a free gift in our featured workout section videos from our most popular Kettlebell DVD's and a workout from Lauren's Playground. Get top notch workout programs, motivation and nutrition advice.






Saturday

Around The World - Great Kettlebell Warm up!