Landmine Single-Leg Deadlift: Jay Dicharry Exercise from Running Rewired

In Running Rewired, America’s leading endurance sports physical therapist and coach shares a program for runners to become stronger, faster, and more durable. Jay Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks.

In Running Rewired, Jay Dicharry shares:

  • 11 self-tests for joint mobility, posture stability, rotation, and alignment
  • 83 exercises to fix blocks, move with precision, build strength, and improve power
  • 15 rewire workouts to amplify any training plan from 5K to ultramarathon

Consider this exercise from Running Rewired:

Running Rewired by Jay Dicharry

Landmine Single-Leg Deadlift

  • Position one end of a 45-pound Olympic bar on the floor in the corner to anchor it.
  • With the free end of the bar perpendicular to your body, stand on your outside leg and hold the bar in the opposite hand; let your arm hang down straight. Raise your free arm out to the side for balance if needed.
  • Hinge your hips back while keeping your spine completely straight and lower the bar while raising your back leg behind you.
  • Push your hips forward into the bar to return to the starting position.
  • Face the opposite direction to work the other side.
  • Do 3 sets of 8 reps on each leg.

TIP

Always look in the same direction as your chest is facing. Moving your head before beginning the bend will bring the spine out of neutral.

In Running Rewired, America’s leading endurance sports physical therapist and coach shares a program for runners to become stronger, faster, and more durable. Jay Dicharry distills cutting-edge biomechanical research into 15 workouts any runner can slot into their training program to begin seeing real results in about 6 weeks.

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