Week 127: Kickstand Deadlift
- Keep It Moving PT & Wellness
- Feb 16
- 2 min read
It's February! Which means for those of us who participate, the shred season is going strong, and we want to maintain strength and fine-tune endurance all season long. We are focusing on bodyweight exercises to help you Continue The Shred, because now you're in it and we want your body to be the stimulus!
Exercise: Kickstand Deadlift
Purpose: To improve strength and endurance of the glutes, hamstrings and core in a hip hinging movement pattern
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need to be solid in the basics to really rip it up on the slopes!
Procedure:
Stand with your feet shoulder width apart with one toe in line with the working heel
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? Take a little help from the wall with Wall Referenced Kickstand Deadlift for some training wheels!
*Disclaimer: 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
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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