Single Leg RDL and Lunge Lesson

Ayo, !

The single leg RDL is a true single leg stance movement.  The lunge, on the other hand,” is not a true single leg movement, but it does have true single leg transitions.  For those two reasons alone, we feel it’s necessary to provide progressions and regressions early on in the learning process to ensure success.  That is the goal of this lesson. Just like the hinge lesson, we are going to give you a few contextual mantras, have you watch (shorter) videos, and send you on your badass coaching way.  

Single Leg RDL

Considering that we JUST went over the hinge, the single leg RDL seems like a logical next step.  Wait, , did you really just ask why??!  Okay, okay, I’ll tell you why…  The single RDL is essentially a single leg hinge.  And, as you’ll see in the video, if you taught the hinge well already, the single leg RDL is an easy transition to learn.  

Split Squat and Lunge

As we mentioned at the opening of this lesson, the lunge is not a true single leg movement, but there are single leg transitional components.  The following video provides a four step process to break the lunge down.

Lunge Mantras

  • SDD
    • Step & Stabilize
    • Drop
    • Drive
As we mentioned in the video, these cues work for any direction with lunges (lateral, forward, reverse, crossover, etc…). Now, I know what you’re thinking, !

“But what about walking lunges, guys?”

First off, stop whining like that.  Second, that’s a progression!  If you progress your client(s) properly, they will eventually advance away from this more robotic approach, and the pauses will flow nicely together to create smooth movement.

“Okay guys, what if they don’t have the strength to control SDD?”

No worries!  Provide a point of contact (TRX, wall, PVC, etc…) and build the pattern through isometrics where they CAN handle it.  

What to do now

Just like the hinge progressions and regressions, start using this stuff with your clients, and hell- maybe even yourself!  As always, drop any and all questions, comments, and concerns in the corresponding Facebook thread.  

One day while jogging, a middle-aged man noticed a tennis ball lying by the sidewalk.

Being fairly new and in good condition, he picked the ball up, put it in his pocket and proceeded on his way.

Waiting at the cross street for the light to change, he noticed a beautiful blond standing next to him smiling.

“What do you have in your pocket?”, she asked.

“Tennis ball?” the man said smiling back.

“Wow,” said the blond looking upset. “That must hurt. I once had tennis elbow and the pain was unbearable!”

In 2010, two dudes Chris and Todd, started the business that would eventually become Strength Faction.

You know how they say the rest is history? Well, it’s not.

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