Featured Exercise of the Month

October 2005 - One Leg, One Arm Dumbbell Deadlift

Client Model = Claudia C.
Age = Guess!
Claudia began training about 18 months ago. When we first met, she was tested for current strength levels and performed MAYBE 3 push ups. Claudia had been sedentary for about 2 years when we were first introduced; however prior to the beginning of her "sit down era" she had taken many group classes such as kickboxing, step aerobics, and dance. Claudia's legs and thighs are toned and strong, her balance has improved tremendously, and we are keeping that perimenopausal fat gain down to a low roar with a consistent 2x per week weight training program. Claudia looks GREAT! Would you ever guess that she is celebrating her 50th birthday this month? I just wanna say "HAPPY BIRTHDAY and YOU GO GIRL!!"

One Leg, One Arm Straight Leg Deadlift. This exercise is a favorite variation of the barbell deadlift, another compound exercise which develops hip and glute strength, as well as stability and balance in the ankles, calves and feet.

Every woman wants a firm, rounded backside without those wide fat pads at the upper hip. Believe it or not, the glutes have a much more important function than looking cute in your jeans! The role of the gluteus medius is to help steady the pelvis so it does not rotate downwards or sag when the opposing side is lifted or not supported with the other leg. It also assists with lateral movement away from the midline of the body (i.e. moving the thigh outward with leg straight). The glute medius lies on the side of the hip directly above the larger, “meatier” gluteus maximus. If you have fat pads in your upper hip and flat jiggly butt cheeks, chances are your glute medius and glute maximus muscles are nonfunctional and atrophied. Read on.

The gluteus medius can be somewhat neglected in the quadriceps-dominant activities of running, step aerobics, spinning or outdoor cycling, all of which primarily involve forward movement in a straight line and all classes that women love to take. I often see clients that complain of knee pain caused by overdeveloped quads and weak hamstrings. This pain is a typical physical reaction when glute muscles are not firing and operating to support locomotion and properly working to stabilize the hips as they are designed to do.

1) Assume a stance with your feet hip-width apart, abdominals tight. Your knees should be slightly bent.

2) Concentrate on keeping the back arched, the shoulder blades retracted, and the chest up throughout the movement.

3) Hold one dumb bell (15-20 lbs is what I typically have my clients use) in the hand opposite the supporting foot. That means if you are going to stand on your right foot, you should be holding the dumbbell in your left hand. Lean forward at the hips while lifting the free leg to the rear, keeping it in line with the torso. (See picture 2).

4) The key is to bend from the hip keeping shoulder blades back. Do not bend from the middle of your back!

5) Your goal is to gently touch the dumnbbell to the ground just outside the opposite foot.

6) Repeat for 2-3 sets of 8-12 reps at a 2-1-2 tempo (2 second decent, hold at bottom for 1 second, 2 seconds back up to the top). Proper form is what is most important here, not speed!!!

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