Burn with Kearns: Why single leg dead lifts are better – Kevin Kearns

by Kevin Kearns, contributing writer, fitness and exercise

Why single leg dead lifts are better – Strength Training for 40+ Individuals: The Power of the Single-Leg Deadlift

As a seasoned coach with over 35 years of experience, I’ve seen firsthand the benefits of integrating functional strength training into your routine, especially as you age. One of the most effective exercises I recommend is the single-leg deadlift, which offers substantial benefits without putting undue strain on your lower back. Recently I had a client who was a high level marital artist instructor and martial artist in his late 30’s, injured his back due to traditional dead lifts, to the point where I know has a bulging disk! I had coached him to either switch to a trap bar dead lift or single leg which I prefer and this is why.

Why the Single-Leg Deadlift?

To every athlete and fitness enthusiast over 40, 50, 60… incorporating the single-leg deadlift into your routine is crucial. It’s not just about building leg strength; it’s about creating a balanced and resilient lower back, which is essential for preventing injuries and maintaining overall mobility.

Key Benefits:

• Stability and Strength: It activates stability in the ankle, knee, and hip complex.
• Core Integration: It ties the lower back and leg together as a unit.
• Powerful Legs: It develops powerful leg muscles.
• Injury Prevention: It reduces the chance of injuries in the muscles it’s working.
• Functional Strength: It develops real-world strength in the legs.

How to Perform the Single-Leg Deadlift

Step-by-Step Guide:

1. Select a Weight: Choose a weight you can handle for 8-12 reps on each leg.
2. Stand and Balance: Stand on one leg with the weight in the hand on the same side as the leg on the ground.
3. Hinge at the Hip: Fold forward from the hip and bend the knee, keeping a straight line from your head to your foot.
4. Reach Inside the Foot: Reach the weight to inside the foot of the standing leg.
5. Straighten Back Up: Use your leg strength to straighten out your leg as you return to the starting position.
6. Repeat: Perform 8-12 reps on each leg.
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Pro Tip:

Use your free leg as a rudder for balance when folding forward.

No Excuses: The Flexibility of the Single-Leg Deadlift

The beauty of the single-leg deadlift lies in its versatility. You can perform it anywhere—at home, in the office, or even during a break. Whether you’re using a kettlebell or just your body weight, the single-leg deadlift is an accessible and effective exercise that fits into any schedule. The challenge with a olympic bar dead lift the bar is forward from the knees and puts an enormous amount of strain on the spine. Hence why they call it “dead lifts’ it was for picking up dead bod…

A Real-World Example

I remember introducing this exercise to Alex Karalexis, a former UFC and WEC fighter. He was amazed at how challenging and beneficial it was. His feedback was clear: “That exercise is going to make me stronger!” This movement pattern is critical for all of us, not just athletes.

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Building a Strong Foundation

Focusing on exercises that strengthen your lower back and legs is akin to building a solid foundation for a house. If the foundation is weak, everything else will collapse. By integrating the single-leg deadlift into your routine, you’re investing in a more robust, resilient, and injury-resistant body.

Final Thoughts

If you’re over 40, 50, 60 or 70 and looking to get in shape without risking injury, the single-leg deadlift is your go-to exercise. It’s easy to learn, doesn’t require a lot of equipment, and can be done virtually anywhere. Start incorporating this exercise into your routine today and experience the benefits of stronger legs, a more stable core, and a healthier back.

Remember, it’s never too late to start building a stronger, more resilient you. So grab that kettlebell or just use your body weight, and get started on your path to better health and fitness.

Coach Kevin Kearns www.BurnWithKearns.com

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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.