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So you think the single leg stand is an easy exercise right? Not so fast. In fact even for many high level athletes this can be quite challenging provided it’s performed with correct technique. In fact, when properly performed the single leg stand is one of the most simple yet effective drills you can perform as it reinforces proper alignment, activation, and stabilization throughout the entire kinetic chain not to mention the all-important foot and ankle mechanics. Unfortunately almost everyone sucks at it including high level athletes and expert coaches.

Case in point, here I have NFL running back Ronald Jones (@Rojo) performing single leg stands on a balance pad during his first week training with me. This is something I have every one of my athletes practice starting from our first week of training and it’s something they continue to work on and master as we progress. However, it’s not simply a matter of having them to stand on one leg and holding for a given duration. Like all exercises, the key to this simple yet deceptively challenging drill is performing it correctly with proper alignment.

In fact, most individuals can perform single leg stands with very little effort when they’re allowed to rely on the various compensation patterns they’ve developed. However, when instructed and cued to perform the drill correctly without any compensation patterns, misalignment, or dysfunctional positions, most athletes struggle to hold this position for 30 sec. In other words the beauty of this drill lies in the small details. With that said, few coaches and trainers are teaching proper alignment on single leg exercises. So here are my top 9 cues that will not only make the single leg stand more effective but I guarantee you that you’ll feel exponentially greater activation and recruitment throughout your entire lower body.

1. Make sure both feet are completely straight particularly the support/working leg. Even the slightest degree of angled positioning or external rotation of the foot can minimize the effectiveness of this drill and reinforce dysfunctional lower body mechanics. In fact, for most folks proper foot positioning will feel almost pigeon-toed at first. The reason for this is that proper foot and ankle alignment involves having the ankle and heel bones (not the forefoot) in line with the hip and knee. Because the ankle and heel bones (talus, calcaneus, and tarsus) represent a narrower portion of the foot than the forefoot and phalanges, this means that a properly aligned straight-foot position will appear as though the forefoot is more medial than the posterior region. In other words it will appear slightly pigeon toed even though it is not. Simply put, proper foot alignment should be determined from the posterior region of the foot and ankle not the front region/phalanges of the foot.

2. Keep both feet semi-inline or in a semi-overlapping stride position. This means that the back and front foot should either intersect each other (when looking at the person from the front) or both feet should line up right next to each other with no space between them. Most individuals stand with a large gap between both legs which not only minimizes the effectiveness of this drill but also reinforces dysfunctional mechanics.

3. Raise the elevated leg straight out approximately 1-2 feet in front of the support leg while keeping the ankle and foot of that elevated leg semi-dorsiflexed (i.e. don’t allow the foot to plantarflex). This seems like a relatively unimportant cue but it’s not. Dorsiflexing the elevated leg lengthens the glutes and hamstrings of that leg which helps contract the hip flexor and quad. As a result this produces greater glute and hamstring activation of the support leg due to the reciprocal activation pattern of having one leg elevated and one leg planted (i.e. contralateral cross crawl effect).

4. Maintain proper body alignment. Don’t allow your shoulders, hips, or head to turn but keep every segment of your body in perfectly straight alignment.

5. Keep proper posture. Don’t slouch or allow your head and shoulders to round forward.

6. Stay as tight as you possibly can. This eliminates energy leaks and helps to engage the core.

7. Start by performing these on a hard surface with your eyes open. Once you master this, progress to softer surfaces and eyes closed variations.

8. Use these same cues and pointers for all single leg drills including single leg swaps and other key lower body stabilization exercises.

9. Perform at least one set of 30-45 seconds every day for the rest of your life. This is a daily habit that every human being would benefit greatly from as a proper single leg stand provides a number of therapeutic physiological effects.

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OPTION #1

This skull crusher variation is very unique but once you analyze each component you’ll understand why it’s so effective for targeting the triceps. The movement is actually a “compound-isolation” exercise in that the eccentric involves an isolation movement of the triceps in the form of a skull crusher while the concentric involves a compound movement in the form of an incline press. This allows the lifter to incorporate supramaximal loads (greater than your 1RM) on the eccentric or isolation portion of the movement without the fear of being able to complete the concentric movement. Incorporating this technique on the kettlebell incline skull crusher produces incredible stress and micro-trauma (a critical mechanism of muscle growth) as you’ll be handling approximately 120% of your max load during the eccentric accentuated phase skull crusher but roughly 60% of of your 1RM kettlebell incline press for the concentric pressing portion.

Although this same compound isolation protocol can be performed on flat or decline positions the incline allows the greatest relative workload (% of your 1RM) during the concentric pressing phase due to the fact the most lifters handle significantly lighter loads on incline presses than flat or decline positions. Instead of the concentric pressing phase becoming a semi-rest period that only serves as a means of re-setting for the next heavy eccentric, the incline press, particularly when performed with kettlebells actually involves a substantial relative workload that significantly taxes the surrounding musculature. In addition the pressing phase involves more activation of the lateral head and medial head while the supramaximal eccentric skull crusher predominantly targets the long head of the triceps. As a result you’ll affectively trigger hypertrophy and strength gains throughout the entire tricep region.

Finally the incline which emphasis tension in the stretched position combined with supramaximal eccentric loading creates substantial levels of muscle damage and micro trauma which are critical for maximizing the hypertrophy stimulus. ends up being highly favorable for eliciting enormous amounts of micro-trauma and muscle damage. Just be prepared to have incredibly sore triceps for several days although the size gains will be well worth the momentary discomfort.

To perform the movement lay on an incline bench set to 25-40 degrees. Using heavy kettlebells perform a negative accentuated skull crusher by pivoting at the elbow joint and lowering the weight slowly to the sides of your head. Once you reach the bottom, pull the kettlebells towards your chest and perform a standard incline chest press. Repeat this sequence for three sets of 5-6 repetitions. To increase the intensity, once your triceps fail and you can no longer control the skull crusher phase of the movement, try performing an additional 5-6 strict incline presses. Because your triceps will be pre-exhausted from the prior isolation sequence they’ll give out well before any other muscles making this protocol highly effective for stimulating size gains in the upper arms.

OPTION #2

The traditional skull crusher plank is a great tricep and core combination movement. Unfortunately because you're resting on the floor at the bottom, it involves little to no tension in the 90 degree stretched position which is really the sweet spot for maximal muscle activation and hypertrophy. Elevating yourself just slightly allows you to take advantage of the 90 degree eccentric isometric functional strength and hypertrophy stimulus. Just be warned these are much more challenging than they look.

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OPTION #1

Hanging Band Technique Barbell Curls are a sure-fire way to destroy the biceps and induce an incredible muscle pump for maximal growth.

The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement.

OPTION #2

If you’re looking for a unique yet brutal way to spice up your core and arm training try this renegade concentration biceps curl. Besides placing incredible tension on the entire musculature of the core and lumbopelvic hip complex, the renegade plank position is actually quite conducive for performing concentration curls as the top position provides maximal tension in the fully contracted position of a bicep curl.

As an added bonus it’s nearly impossible to cheat with these as you’ll be forced to maintain neutral spinal alignment as a means of holding an offset single arm renegade plank. Try performing several sets of 6-10 reps toward the end of your warm workout while making sure you hold the peak contracted position 2 seconds before controlling the eccentric phase.

Also notice how my client adjusted his hip position after the first few reps to insure his hips weren’t too low (a common problem on planks and anti-extension movements). When it doubt it’s always better to have the hips a bit taller.

The renegade position (commonly used for renegade rows can also be combined with a multitude of other movements including shoulder raises, long lever rows, tricep kickbacks, cable rows, cable presses, and more. If you’re looking to further challenge your core try performing them eyes closed or with your feet elevated on a bench as this increases the extension forces on the spine.

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OPTION #1

Here I have collegiate and NFL superstar Blake Sims performing a unique variation of the incline dumbbell row by supinating his grip. This underhand grip position allows even greater external rotation, retraction, depression, and medial rotation of the scapula thereby helping to centrate the glenohumeral joint most effectively. Blake was recently recovering from a small shoulder injury that occurred during the season. We used this as well as many eccentric isometric exercises, bottoms up movements, and hanging band technique exercises to improve his shoulder function and overall body mechanics.

OPTION #2

If you’re looking for an all-in-one exercise that crushes the entire posterior chain including the glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position, split stance bent over dumbbell row. Here are 7 reasons why this is so effective for your upper back, posterior chain, posture, muscle function, and athletic performance.

1. Eliminates momentum common with bent over rows. Due to the fact you’re in a stride or split stance position with a semi-inline foot placement, you’ll be forced to use strict form in order to maintain control of your body and load.

2. Stretches both the hip flexor and extensor. Few exercises involve stretching the hip extensor and hip flexor muscles of opposing legs. This is one of the few exercises that does so as you hold a combination lunge and hinge position. Essentially the front leg allows eccentric elongation of the glutes and hamstrings while the back leg involves eccentric lengthening of the hip flexor. This does wonders for lumbo-pelvic hip function and alignment as well as overall posture.

3. Addresses balance and stability. Because you’re holding a stride or lunge-style position with a narrow base of support, you’re simultaneously working on lower body balance and stability while also crushing your entire posterior chain. As a result this is also a great foot and ankle strengthening exercise.

4. Addresses symmetry in lower body. If you have asymmetries or imbalances from side to side (which most lifters do), this bent over row variation will quickly expose it. Spend several sessions cleaning up your form on this exercise and I can guarantee you you’ll significantly improve these issues and improve your overall muscle function.

5. Crushes the upper regions of the back and lats. Performing bent over rows while holding a stride/lunge variation of a hip hinge creates a slightly more upright position than most bent over rows as it modifies the angle of pull. As a result this slightly more upright position tends to target the higher regions of the upper back and lats that are responsible for postural control as well as giving the appearance of a massive frame.

6. Involves a more low-back friendly row. Most bent over rows can be quite strenuous on the low back and spine. Although this is oftentimes a result of faulty mechanics and various imbalances/weaknesses, performing bent over rows from a split stance or lunge position is actually more friendly on the spine and low back.

7. Allows a more natural dumbbell row position. Performing bent over dumbbell rows can be tricky as the dumbbells tend to get in the way of the legs. Unfortunately this can cause the lifter to change or modify their rowing technique in order to avoid running into their knees and thighs. The split stance position creates a more narrow hip position (the dumbbells only have to move around one hip rather than two) thereby allowing the dumbbells sit very naturally to the sides of the torso. This creates a much more natural rowing position and comfortable path of movement.

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OPTION #1

The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps and chest really receive intense stimulation. The reverse grip is also very effective for teaching proper mechanics as it essentially forces the lifter to tuck the elbows in the same fashion they should be in during any standard bench press variation. As a result the transfer to other horizontal pressing movements is excellent not only because of the newfound strength and size gains in the triceps, chest, and shoulders but also because of the more refined and dialed in pressing mechanics.

OPTION #2

Research has proven time and again that eccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength & hypertrophy but also for injury prevention. It’s for this reason I’ve posted numerous articles & methods over the years that highlight unique but effective protocols to take advantage of eccentric overload including the Power Rack Eccentric Potentiation Method, Compound Isolation Movements, Biomechanical Drop Rep, Eccentric Accentuated Push Press, Landmine Negative Training, Table Top Squeeze Press, and more. See 100+ variations on website.

With the BANA method, you’re performing the concentric phase of the lift with 2 limbs & the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. For instance in this video Eric using 130 lbs which is approximately 40 more pounds than he could use if he were performing strict single arm tricep cable pressdowns without the assistance of the other arm. Simply, this allows him to overload the daylights out of his triceps with high levels of eccentric tension. Once again, the research is quite clear this is very very effective for functional strength & hypertrophy. Besides blasting the triceps, these also tax the core & abs due to the offset loading that wants to rotate & tilt your body.

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The underhand or supinated grip chinup is one of the most conducive variation for achieving centration of the shoulder joint and locking the scapula into position. It is also great for crushing the lats while also blasting the biceps as it places the arms into a biomechanically stronger position to handle greater loads. Focus on using eccentric isometrics to find your technique and use the optimal 90 degree joint angles.

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OPTION #1

The close grip overhead press is a great technique enhancer as it reinforces the idea of keeping the elbows tucked and close to the body while using a pronated grip – a critical component of proper pressing mechanics. In addition it improves the overhead slot position. In essence the lockout is much more challenging than a typical overhead press as the closer grip makes it more difficult to achieve this all-important finishing position. If you can teach yourself to drive the arms through and in line with the ears at the top of a close grip overhead press, all other variations will become significantly easier.

OPTION #2

1. The slingshot lunge involves taking a mini band preferably heavy duty such as from Mark Bell Slingshot & attaching it to both feet while using a slider, roller, or disc. My personal favorites are Flex Disc Fit shown here. Use code DRJOEL for 20% off. Alternate version without disc shown in vid 2.

2. Although the glutes & posterior chain receive direct stimulation & tension, the primary goal of using the slingshot lunge protocol is to create eccentric induced co-contraction.

3. Co-contraction during the eccentric phase of an exercise is one of the most important elements to mastering body mechanics as the research shows this is how we produce the most neuromuscularly sound & efficient eccentric contractions & sarcomere elongation.

4. This concept is very similar to that of using the upper back & lats on bench press to help pull the weight down (i.e. Powerlifting style).

5. We never want to let gravity simply push our body into position but instead we want to actively pull our body & the load into position by aggressively co-contraction & firing our reciprocal muscles on the eccentric. Read more in my book MOVEMENT REDEFINED.

6. On the lunge that means the harder the glute & hamstring fire on the back leg, the greater the eccentric tension & intramuscular elongation of the glutes & hamstrings on the front leg.

7. Besides teaching proper eccentric activation these are incredibly therapeutic on the hips & spine as they reinforce proper alignment & neural firing patterns.

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Learning to keep your whole body as tight as possible is critical on all movements particularly ones that involve axial loading such as the good morning. The bottoms up kettlebell good morning as demonstrated here by NFL athlete Marcelis Branch is one of the most effective variations there is for teaching the athlete to maintain maximal intramuscular tension, spinal rigidity, and full body tension throughout the good morning exercise. That’s because bottoms up movements help increase core stabilization and grip activation which has been shown to produce concurrent activation potentiation and irradiation. In other words it teaches you to stay tight from head to toe thereby increasing neural drive and recruitment to the working extremities. Be ready to brace every muscle fiber in your being on these as the level of intensity is through the roof. These also blast the arms, grip, and forearms. Read more HERE.

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The single arm front squat or single arm dumbbell goblet squat is one of my favorite squat variations for helping clients master their squat mechanics as the offset and front loading combination requires intense core activation. Unfortunately the legs don't receive intense stimulation due to the relatively lighter loads. However, by using a resistance band we can produce significant overload while still receiving the same benefits to the core musculature.

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Tucking the elbows on pushups can be difficult for some individuals to implement. Although pushups on rings, stability balls, and pushup handles typically improves this issue, the close grip variation (hands 4-10 inches apart) is one of the most effective variations for teaching proper scapular positioning, elbow tuck, lat activation, and shoulder packing. It’s also a superior and suitable substitute for diamond pushups as the diamond or triangular hand placement tends to promotes elbow flare, scapular elevation, and internal rotation due to the hands rotating inward to create the diamond figure. Incorporating a straight finger position in conjunction with a close grip reinforces proper glenohumeral joint positioning rather than impairing it. Here’s an example of how I use it with Minnesota Vikings quarterback Taylor Heinicke to prep him for the intense demands of the NFL season.

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Here I have NFL athlete Kevin Minter working on his lunge mechanics with eccentric isometrics. The front curled position is similar to the goblet position. Here are 10 cues I recommend on lunges & split squats all of which the eccentric isometric protocol help optimize.

1. Aim for 90 deg joint angles at the hips & knees rather than allowing your body to collapse with excessive range of motion.

2. Maintain a slight forward lean rather than an overly upright torso.

3. Keep the hips set back rather than allowing them to sag forward.

4. Keep the front knee from traveling past the toes. Regardless of what the fitness industry has recently been preaching, knees past toes on squats & lunges is not ideal.

5. Hollow the core & brace your abs to help keep the hips & knees back.

6. Keep the heel of the back foot tall rather than allowing it to sag.

7. Go barefoot or use minimalist shoes as this optimizes neural drive up the kinetic chain.

8. Maintain a semi-in-line position for the front and back leg with little lateral gap between the legs.

9. Stop doing walking lunges. Instead use split stance squats (in place) as these are more conducive for dialing in your form.

10. Use eccentric isometrics to help find the above cues as your body will naturally gravitate to them when you rely on proprioceptive feedback since they represent optimal biomechanics (more about eccentric isometrics in MOVEMENT REDEFINED).

Read more HERE.