Exercise of the Week: Dead Stop SLDL

Most variations of the SLDL (single leg deadlift) have to do with changing the way the exercise is loaded.  For instance, you can use an off-set load, you can place a kettlebell or dumbbell in each hand and use a bilateral load or you can use a barbell to load the exercise.

Another variation of the SLDL has to do with changing the tempo of the exercise by using a dead stop in the bottom position.  And more than just for variety sake the dead stop SLDL is particularly useful in two situations:

1. Introducing the exercise to someone for the first time.  Slowing down the tempo of the SLDL with a dead stop will give you an idea of how the exercise is supposed to feel and look.
2. To overload glutes.  After you come to a dead stop position it's going to be awfully hard to get that weight off the floor without a solid contraction of the glute.

Fixing Your Push Up....and Squat

Exercise of the Week: Deadbug w/Wall Press

The deadbug with wall Press, also known as the Kolar Deadbug, doesn't look like much of an exercise, but it is a great exercise to use to train the anti-extension function of the core.

You're just going to set up in a supine position just off a wall. Next bring your feet off the floor so that your hips and knees are bent at 90 degrees.  In this position your lower back should  flatten out.  Reach your arms overhead and press into the wall as hard as you can like you are trying to push yourself away from the wall.  This is your starting position.  From the starting position you are going to extend one leg out while maintaining that flat back position and actively pushing into the wall throughout the entire set.  Return your leg to the starting position and repeat on the other side.  Perform 6-10 reps with each leg.

This exercise can be used as part of your warm up, as part of your core work are as a filler between sets of another exercise.