Raised heels with squats

Yeah you can always tell if someone has ever done even just one heavy unilateral deadlift or not by what they say about it. I suppose it is a kind of arrogance of the guys that never try them, although I never thought of it in those terms.

The one I find really hilarious is people who claim they are dangerous - one guy once asked "what happens if you fall and end up under the bar?". I really want to meet the guy who can fall out of any kind of deadlift and get under the bar before it's on the floor.

But it's quite simple to find out. Just get a bar and try them.

 

Zen?

Trying not to sound too stupid, But What is an Unilateral deadlift?

 

I believe it is a deadlift where one leg is bent, with top of the foot resting on a chair or exercise ball.

 

That's more like a Bulgarian Split Squat. In a single-leg deadlift you stand on one leg and bend over like a stiff-legged deadlift. The other leg goes out behind you as a counter-balance.

http://www.youtube.com/watch?v=7eACTTzeh-E

 

Thanks for correcting me!

 

As long as the most of the action is across the hip joint and the focus is on a single leg, what you described is also a unilateral deadlift. However, as jkugelman pointed out, what that name usually describes is the more specific freestanding version. So, you're both right -- the only difference is in the specificity of the terms.

 

I can highly recommend wearing stilletos for your squats.


Your glutes will get an outstanding workout plus if it's your sex appeal you're worried about you'll look like the hottest piece of ass in the gym

 

You do the deadlift on one leg. There are two ideas of what to do with the free leg. Some people have it straight and as they bend over it comes up. This increases isolation between the sides but adds a counterweight which means you have to increase the load. The other thinking is to let the free leg hang under you (slightly bent to keep it off the floor) so that it doesn't assist the lift.

 

Yeah, they're both definitely very important and should both be incorporated into your routine (although doing them both in the same training session is extremely taxing and not advised). You could alternate each week between doing squat and deadlift variations. I still think the unilateral assistance work may be the "hidden gem" for increasing posterior chain and quad strength. I really can't state enough just how great of a payoff there is from unilateral leg work. It's tough as heck, but well worth it.

 

Pete5 is not kidding about going hard on his unilateral work. Here are some of his sets:

That'll wake you up.

 

Wow, I missed those reverse lunges. That's pretty freaking sweet Pete.

 

No kidding. Pretty freaking humbling, too.

 

Yeah that's one I havent' done; dunno if I have that. The guy is dealing.