Single Leg Deadlift, with Curl ‘N’ Row
I’m obsessed with single leg deadlifts (though my bum leg won’t let me do them at the moment). Because I work out at home primarily, I am always looking for ways to add intensity/difficulty using the equipment I have. My sandbag goes up to roughly 40lbs (Pink Power Package) but it’s an unstable weight, making it very difficult to perform balance moves (and my water bag makes this move SO much harder, even though the weight is lighter! The water moves from side to side, making it uber tough to balance).
Single leg deadlifts are wicked to work your glutes, hamstrings, core and inner thighs (plus they help with balance and coordination). The modification above also targets your biceps and upper back while making it tougher to keep your balance. Tap down ANYTIME. :)
Ways To Do This With No Sandbag
- Just bodyweight: form is VERY important and comes before adding resistance. Squeeze the muscles in your hamstrings, back and biceps, pretending you have weight in your hands. Go slowly and make sure your form is on point before adding weight.
- Dumbbells. Either in both hands or just one hand (one hand makes it more challenging to balance. Try switching up which hand has the weight to feel the difference.
- Use what you have! Soup cans, laundry bottles, water bottles etc. The more wiggly and unstable the object, the harder this will be, even without heavy weight.
Beginners: No need to start on one leg. Tap the back foot down for balance, but keep your weight in the front leg. Keep a slight bend in the knee, and use a wall or chair for balance if needed. (CONTRACT THE CORE! Protects the low back: you should feel this in the hamstrings, glutes and core.)
How To Do It:
A. Starts with a one leg bicep curl (curl the weight up & down while balancing on one foot). Keeping your leg lifted, bend/hinge at the hips to bring your chest parallel to the floor. Keep a slight bend in the standing leg.
B. Perform a row, scraping your elbows up past your back. Keep them close to your body and squeeze your shoulder blades. Focus on a spot 6 feet in front of you to help with balance.
C. Using your glutes and keeping core tight, come back to standing, balancing on one leg. Avoid using your back to do the lifting: keep it flat and focus on your hips/glutes. Repeat, starting with the bicep curl.
Try to work up to 10-15 consecutive per leg, then go a little heavier! Repeat for 3 to 5 sets. (throw in some cardio to recover. Jump rope, deadlift, jump rope, deadlift etc).
Get sandbag details below if you’re interested! You know how much I freaking love mine. They’re awesome to travel with too if you’re going on vacation this summer (just bring the shell and fillers: fill up on the beach!).
Ultimate Sandbag Pink Water Package
Ultimate Sandbag Power Water Package