Month: September 2025

At SSP, we’re all about movements that give you the most bang for your buck. One of our absolute favorites? The Single Leg Deadlift.

The way we coach this is more akin to a Romanian Deadlift (RDL) where we are starting from a standing position and hinging our hips back towards a wall. You can watch Coach Natalie break this exercise down on Instagram here. 

But here’s why we love it:

• Stability & Balance: Training on one leg challenges your ability to stay controlled, forcing your body to build greater tension in order to stabilize. 
• Posterior Chain Power: Hamstrings and glutes all get lit up in a way that translates directly to stronger, healthier movement. Training and building strength on a single leg also helps build a stronger bilateral (both legs) deadlift. 
• Movement Patterning: Practicing this hinge on one side builds body awareness and cleans up your overall deadlift mechanics.
• Athletic Performance: Whether you’re sprinting, jumping, or changing direction, single leg strength is critical. This movement builds the foundation for moving powerfully in and out of the gym.

It’s a move that’s humbling at first but incredibly rewarding as you improve. 

At SSP, you’ve probably seen us program Single Arm Dumbbell Bench Presses and maybe wondered: “Wouldn’t two dumbbells be better than one?”

The truth is: it depends. Each variation has its place, but here’s why the single-arm version is a staple in our programs:

1. Core Challenge – With only one weight loaded, your body has to fight against rotation. This turns a simple chest exercise into a powerful core stability drill.
2. Easier to Control – With just one dumbbell, it’s often easier to stabilize, focus on your form, and really feel the movement.
3. Tension on Both Sides – While one arm is pressing, the other side of your body must stay braced to keep everything aligned. That extra demand builds total-body strength.
4. Shoulder Health – More freedom of movement at the shoulder joint using a dumbbell compared to a barbell makes it safer and more natural. 

Want to see it in action?
Watch Coach Natalie explain the “why” behind the exercise → HERE

At SSP, we believe strength training should be efficient, effective, and safe. The single arm dumbbell bench press checks all three boxes.