This innovative and very deceptively difficult exercise improves lumbo-pelvic stability (VERY anti-rotational in nature), strengthens the muscles in the foot and lower leg, and to some extent, the posterior chain muscles.
Coaching Tips:
- Hold a kettlebell or dumbbell in one hand.
- Get into a RDL position, and elevate your back foot on a wall. This will be more difficult than when your forefoot is resting on a surface and is pressing down.
- To get into the RDL position, initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- Now pass the weight from hand to hand. The farther from the midline of your body the weight travels, the more challenging the exercise will be.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knees to fall inside or outside of your feet.
- Keep your core braced (360 degree brace around your spine), and posterior chain contracted.
- In terms of breathing, do what works and feels best for you.
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