Week 119: Wall Referenced Kickstand Deadlift
- Keep It Moving PT & Wellness
- 2 days ago
- 2 min read
It's December! Which means ski & snowboard season has commenced! These drills are geared towards those of y'all who love to shred, so this month's theme is Shred Prep! Check out our official Shred Prep program for a more robust 6-week program designed to have you charge those runs with confidence this season!
Exercise:Â Wall Referenced Kickstand Deadlift
Purpose:Â To improve strength and endurance of the glutes, hamstrings and core in a hip hinging movement pattern
Who It's For:Â Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It:Â Because we need a strong tush on the slopes
Procedure:
Stand with your feet shoulder width apart with one heel propped up on a wall and the other foot 6-8 inches from the wall
Grab an appropriate weight in the hand opposite your front leg
Bend your front knee slightly and maintain equal weight on the front heel and ball of your foot
Hinge at your hips and tap your butt to the wall, keeping your knee and shin right where they are. Aim the weight directly over your front foot
Feel a stretch and loading sensation in your glutes and hamstrings. Hold this position and press your front foot firmly into the floor to enhance the muscle contraction
Use your glutes to push the ground away as you come back to standing
Pause at the top of the range, standing tall without hyperextending at your low back
Repeat 6-8 times on each side
Too hard? Try the same movement without weight: Kickstand Hip Hinge Isometric Hold
*Disclaimer:Â Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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