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  • Writer's pictureKeep It Moving PT & Wellness

Week 25: Kickstand Deadlift

Updated: May 19


For the month of November, we have selected snowboarding specific exercises that will help build strength and endurance to help you last from first tracks to last chair this season snowboard 🏂🏻


Exercise: Kickstand Deadlift (with Kettlebell)


Purpose: To coordinate lifting weight held in one arm with primarily a hip dominant strategy biasing the front leg


What It Targets: Loading of primarily the Gluteus Maximus, Gluteus Medius, Gluteus Minimis, Hamstrings, and Core (Transverse Abdominis, Internal and External Obliques, Rectus Abdominis), Latissimus Dorsi, Upper Trapezius; Grip Strength (Forearm Flexors, Extensors; Wrist Flexors, Extensors)


Procedure:

  1. Stand in a split stance position with your back toes in line with the heel of your front leg. Let the back heel come off the ground

  2. Keeping your spine straight, hinge at your hips to grab a kettlebell with the hand opposite your front leg. Keep your elbow straight and a firm grip. Allow your knees to bend softly

  3. Pack your shoulders by building tension in your lats and abdomen as you prepare for the lift

  4. Load your front foot evenly through your heel, big toe and little toe knuckle (tripod of foot), and exhale long and slow out of your mouth as you come to standing. Focus on loading your glutes, hamstrings, and core

  5. Pause at the top of the range, standing tall without hyperextending at your low back

  6. Lower the weight down slowly and with good control as you hinge at the hips, keeping the spine straight with ribs anchored down and in

  7. Tap the weight lightly to the floor and return to standing

  8. Repeat as prescribed


Main Cues:

  • Hinge at the hips with a straight spine as if taking a bow

  • Grab the horn of the kettlebell as you build tension in your lats

  • Push the floor away with all portions of your front foot and back toes as you come to standing

  • You should feel muscle burn and slight stretch primarily in the glutes and hamstrings of the front leg


Common Compensations/Adverse Effects:

  • Low back pain

Correction: Be sure to load the hinge with a straight spine, do not bend the spine forward or arch your back throughout the motion; Exhale as you lift up to maintain a deep core contraction; Decrease the range of motion; Decrease the weight


  • Pain/excessive tension in the back of your knee

Correction: While this is a hip dominant exercise, be sure to allow a soft knee bend and avoid locking the knees in extension throughout the motion


  • Knees caving inward

Correction: Focus on keeping knees in line with toes, ankle and hips throughout the whole movement


  • Collapsing of the arches

Correction: Focus on bearing weight more to the outer border of the foot


  • Big toe knuckles peeling off of the floor with gripping of the toes

Correction: Focus on bearing weight more on in inner border/arch of the foot; Place a quarter under your big toe knuckle (1st MTP) and do not lose contact throughout the exercise



Why We Love It:

  • Coordinates loading in a hinge pattern of the hips and core while biasing weightbearing on the front leg which trains strength and balance necessary when snowboarding

  • Loads a hinge pattern of the hips and core with a slight knee bend which is an ideal riding position when snowboarding

  • Loads the leg muscles with less orthopedic cost on the joints, especially the knees and spine


*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

56 Middlesex Turnpike

Suite 200 (Inside Muscle Mind Movement)

Burlington, MA 01803


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