Single-Leg Deadlifts–TGR’s MTB Training Camp

Hey mountain bikers! Crystal Wright here from Wright Training here in Jackson Hole, where we focus on strength, performance, and injury prevention with a lot of focus on sport-specific training, from mountain biking to running to climbing and skiing. This is the first quick video of our TGR's Mountain Bike Training Camp, where we'll be introducing nine single exercises to focus on this spring and summer to get in the best shape possible for shredding trails.

The Single-Leg Deadlift is an exercise  that really works the posterior chain, as well as your stabilizer muscles all the way down through the calves and ankles–critical especially for those who spent the entire winter on skis or snowboard. The hamstrings need to be strong to power through the pedals, and it they're weak, they're some of the first muscles to tighten up on the bike. 

Use either a dumbell or a kettlebell, starting with 8 kilograms/17.5 pounds if you're a woman, or 12 kilos/26 pounds if you're a guy.

Hold the weight in the opposite hand of your standing leg.

Lead with your chest as you bend down

Focus on keeping your hips completely square

You should feel the burn through your low back, hamstrings, and glutes.

Try 6 rounds of 5 reps on each side

Combine with a side-to-side bounds and a hamstring stretch for a nice circuit.

Don't forget to take advantage of 20% off a new membership at Wright Training by using the discount code "Tgr20" at checkout.