Watch the 1-leg squat and 1-leg deadlift videos that I posted the other day.  Can you see the slight difference in the movement pattern?

The 1-leg versions of these exercises are similar to the 2-leg versions.

The 1-leg squat with the leg in front is similar to a front squat.

The 1-leg squat with the leg in back is similar to a back squat.

The 1-leg deadlift is similar to a deadlift.

The back squat will load the hamstrings a little more than the front squat.  The deadlift will load the hamstrings a little more than a back squat.  If you watch the hips and torso you’ll see that they’re tilted forward more in the deadlift than the squat.

More hip movement and less knee movement means more force production from the hamstrings and less from the quads.

I use both, but at least initially try to write more hamstring/hip-dominant work than quad-dominant work into my athlete’s programs to counteract glute/hamstring weakness and excessive use of stupid exercises like the seated leg extension and leg press that most young kids do.

1-Leg Squat and the 1-Leg Deadlift.  Similar looking.  Different in muscular emphasis. Both effective. Both necessary.

-Kevin Neeld

This Summer I’ve been fortunate to work with a group of highly motivated hockey players pursuing various levels of professional hockey.

Last week one of my guys said something that stuck with me. Something that I wrote about in my Off-Ice Performance Training Course.

He said something that went like:

“I hate Wednesdays.  This day is BRUTAL.  I can’t even complain to you though because I know you’re doing it all too.”

So what’s the big message here?

I put that group through tough training sessions.  Need a partner to push you through it, tough.  Need to take a look inside yourself and see if you’re mentally strong enough, tough.  Tough.

And I know how tough they are because I do every single training session, exactly as written.  My athletes know that.  They respect that.

Coaches that preach, but don’t do (or haven’t done, in the case of some of the older coaches) rarely have the respect of their players.

Think about it-Would you want to be bossed around by some lazy loud mouth with a whistle?

I’m not saying every coach needs to follow the same training program as their athletes, but every coach should be setting a good example.

Athletic development coaches should stay fit.

Youth sport coaches should maintain and seek to improve their skill levels in that sport.

And last, but not least, nutritionists should not be fat (I’ll save that rant for another day).

Train your athletes hard. Train yourself harder.

-Kevin Neeld