There are some crazy exercises out there on Instagram these days. Maybe you have seen some single leg deadlifts exercises that made you a bit curious or made you cringe a bit. Just so we are clear, we will not be talking about doing a single leg deadlift on a Bosu ball!

However, there are two major single leg deadlift variations that are worth your time and consideration when building out your next training program.

The Loaded Step Deadlift
The Kickstand Deadlift

But, which one is best for you?

Which deadlift is better for loading?

Which is better for hip mobility?

Let’s dive in!

#1: The Loaded Step Deadlift Basics:

The Loaded Step is a weight distribution backwards onto the back leg, which is referred to as ‘the loaded side’, hence the name of the position.
The center of mass should be about 80% on the back leg and 20% on the front leg.
As you hinge at the hips, your torso becomes perpendicular to the floor.
If you reach your opposite arm forward during the movement, you will also orient the body to the back leg side.

The Loaded Step Deadlift Benefits:

This deadlift will help support hip mobility and ease tight posterior hips by allowing you to feel a stretch in the back leg posterior hip (avoid squeezing glutes).
The deadlift encourages more single leg or shared loading.
This exercise encourages rotation through the axial skeleton by creating an ipsilateral pattern of rotation with the thorax and pelvis going in the same direction. This rotation is encouraged even more by holding a kettlebell or dumbbell with the hand of the front leg side and aiming the weight over the back leg big toe.
This deadlift can be a tool to gain hip internal rotation as you are moving through early to middle phase gait mechanics.

Is This Single Leg Deadlift For You?

This deadlift is for you if you lack hip internal rotation.
This deadlift is for you if you have years of lifting experience and have ‘tight hips’.
This deadlift is for you if you want to add more single leg or shared loading exercises into your programming.
This deadlift is for you if you perform a lot of single leg exercises that tend to push you forward like Rear Foot Elevated Split Squats, Forward Lunges, or Step-Ups. Exercises that push you forward tend to be within the late phase of gait mechanics, whereas the Loaded Step Deadlift will push you backwards and falls within early to middle phase gait mechanics.
This deadlift is right for you if you want to move better.

*Loaded Step Deadlift Coaching Tip

If loading on the back leg is too difficult to control and large amounts of tension are required to maintain the position, it may reduce rotational abilities and restrict access to hip motion. If the position is too difficult to control, try a wider side to side foot stance, reduce the hip hinge motion, make sure the weight is light, and encourage a low tension effort.

If the deadlift is performed with too much weight, if the client squeezes their glutes, or death grips the weight, improvements in hip range of motion will not be gained. Encourage the client or athlete to inhale through the nose when the hips hinge and exhale through the mouth as they return to a standing position. Breathing will reduce tension and support hip motion.

How to Perform the Loaded Step Deadlift:

Start in a standing position with feet staggered by 2-3 inches from front to back.
Your body weight should feel heavy on the back leg.
Soften both knees by making sure the knees are not fully extended.
Hold a kettlebell or dumbbell in the opposite hand as the back leg.
As you start to hinge at the hips, aim to place more of your bodyweight over the side of the back leg without pushing your bodyweight to the outside of the hip or foot. The weight should make the inside of the back leg foot heavy and the body weight should move backwards into the hip and onto the heel.
Take an easy inhale through your nose as you hinge at the hips and aim to feel your back leg, foot’s inner heel, the inside of the thigh (adductor), your hamstring, and the back of your hip stretch.
Aim to feel the front leg’s inner thigh and inner foot.
Avoid your knees moving backwards as you hinge.
Avoid shrugging or resisting the weight with your arms.
Avoid over-tucking the hips (posterior tilt), dropping the sternum/chest, over-turning into the hips, and squeezing your glutes.

The Loaded Step Deadlift Variations:

Learn the basics here: Loaded Step KB RDL

Challenge more rotational abilities and improve mobility: 1 Hand Hold Contralateral KB Loaded Step Deadlift

Get great at this exercise: 2 Hand Hold KB Loaded Step Deadlift

Get fancy by adding more dynamic activity: Loaded Step to Split Stance KB Clean

Include more shared leg loading into your main lifts: Loaded Step Trap Bar Deadlift

#2 The Kickstand Step Deadlift Basics:

The Kickstand Step is a body weight distribution forwards on the front leg with supportive, light weight on the back toe.
Body weight distribution should be about 80% on the front leg and 20% on the back leg.
As you hinge at the hips, your torso becomes perpendicular to the floor.
If you reach your opposite arm forward during the movement, you will also orient the body to the front leg side.

The Kickstand Step Deadlift Benefits:

This deadlift will help support hip mobility and ease tight posterior hips by allowing you to feel a stretch in the back leg posterior hip (avoid squeezing glutes).
The deadlift encourages more single leg or shared loading.
This exercise encourages rotation through the axial skeleton.
This deadlift can be a tool to move through late phase gait mechanics.
This deadlift can be used as a 3-point sprint start teaching tool.
This deadlift can be used as a better option for the conventional single leg deadlift which most clients and athletes tend to butcher.

Is This Single Leg Deadlift For You?

This deadlift is for you if you can not quite perform the conventional single leg deadlift exercise well, with the back leg off the ground like this…

This deadlift is for you if you have years of lifting experience and have ‘tight hips.’
This deadlift is for you if you want to add more single leg or shared loading exercises into your training programs.
This deadlift is right for you if you still want to be able to lift heavy during a single leg deadlift.

How to Perform the Kickstand Step Deadlift:

Start in a standing position with feet staggered by 2-3 inches from front to back then roll the back foot onto the forefoot.
Your body weight should feel heavy into the front leg.
Soften both knees by making sure the knees are not fully extended.
Hold a kettlebell or dumbbell in the hand on the side of the back leg.
As you start to hinge at the hips, aim to place more of your body weight over the front leg without losing heel contact.
As you start to hinge at the hips, take an easy inhale through your nose and aim to feel your front leg, foot’s inner heel, the inside of the thigh (adductor), your hamstring, and the back of your hip stretch.
Aim to feel the back leg’s slight toe contact.
Avoid losing heel contact of the front leg!
Avoid letting your knees move backwards as you hinge.
Avoid over-tucking the hips (posterior tilt), dropping the sternum/chest, over-turning into the hips, and squeezing your glutes.

The Kickstand Step Deadlift Variations:

Get the basics here: 2 Hand Hold KB Kickstand Step Deadlift

Encourage more rotation: 1 Hand Hold Contralateral KB Kickstand Step Deadlift

Add more dynamic activity: Kickstand KB Clean to Step

Try different equipment options: Landmine Kickstand Step Deadlift

Include more shared leg loading into your main lifts: Kickstand Step Trap Bar Deadlift

Summary

I highly encourage you to incorporate the Loaded Step Deadlift into your training to get your hips moving and feeling better! Fit the Loaded Step Deadlift into your warm-up exercises or accessory lifts where the amount of weight lifted isn’t the goal.

As a better option to the conventional single leg deadlift, I would highly suggest the Kickstand Step Deadlift as a way to lift heavy and add a single leg challenge. Fit the Kickstand Step Deadlift into your Main Lifts using a dumbbell, kettlebell, landmine, or trap bar. You can also include it in your accessory lifts.

No matter which variation you choose, both of these deadlift variations will get your hips moving better and will allow you to make progress in the weight room.

To learn more about my exercise selection process, click HERE. My exercise selection process layers positions, fitness qualities, then individualized variations. The first choice I make in exercise selection is related to positional selection and all the information included in this article comes from my quick and concise Position Principles course.

The Position Principles course will help you to avoid leaving behind the greatest factor in getting your clients and athletes to move better. The course provides clarity on positional biomechanics, clarity on terminology within the fitness industry for exercises, a downloadable programming template, and easy steps to organize your program design. After this course, you will never question your exercise selection again.

If you have any comments or questions please feel free to email me at [email protected].