Single Leg Dumbbell Dead Lift

13 May Single Leg Dumbbell Dead Lift

The development of single leg strength, hip extension, and the posterior chain is imperative for any athlete. Regardless if you are a golfer, tennis player, baseball, softball, or volleyball athlete the development of lower body strength will invariably improve the athleticism within your sport. What the athlete, trainer, or performance coach must also realize the majority of athletic actions are performed on a single leg. Rarely in sport are athletes utilizing both legs of the lower body equally during competition. As a result it is very important we develop both bilateral and unilateral strength in the lower body.

Improves Your: Unilateral lower body pull strength, hip extension, and posterior chain strength

Target Area: Lower extremity posterior chain

Why It’s Important: Hip extension, posterior chain, and lower body unilateral pull strength is imperative in the execution of throwing, hitting, sprinting, and change of direction.

The Common Problem: The athlete will be limited in unilateral lower body strength, poor hip extension mechanics, and posterior chain weaknesses. Resulting in a higher potential for injury and lower performance outputs during competition.

The Solution: The implementation of lower body unilateral strength exercises developing the posterior chain and hip extension mechanics.

Single Leg Dumbbell Dead Lift

Set Up:

  • Grasp dumbbells with both hands
  • Place the feet shoulder width apart, body upright, and dumbbell resting in front of hips
  • Lift the right foot off the floor and balance on the left leg



  • Brace the core by contracting the abdominals and slowly reach with the dumbbells down to shin level
  • Bend at your hips and keep the left leg straight
  • Continue to reach with the dumbbell towards the top of the foot
  • Allow the right leg to extend backwards as a counterbalance
  • Pause for one second at the bottom position of the exercise and return to the starting position
  • Perform 8-15 repetitions and repeat with the opposite leg


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.