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Week 69: Weighted Wall Referenced Kickstand Deadlift

It's November, which means we're gearing up for the holidays, so this month's theme is Holiday Prep! Which means lots of drills to teach proper hinging, lifting, and reaching overhead mechanics to ensure cooking for your entire family doesn't leave you needing an emergency appointment with us!


Exercise: Weighted Wall Referenced Kickstand Deadlift


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


Who It's For: The aspiring chef, the home cook, the matriarch of the family, or the one who hates cooking but contributes by doing the dishes!


Why We Love It: It teaches the mechanics and over prepares you to ensure maximal safety when bending over to lift that 17lb bird out of the oven


Procedure:

  1. Stand in a split stance position with your back toes in line with the heel of your front leg and back heel on the wall

  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


*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.


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Burlington, MA 01803


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