How goalies stabilize their core and get strong hips
There are very few “bad exercises”, mostly it is good exercises done badly. And by “badly” I mean with poor technique or even with good technique where the risks outweigh the potential rewards.
Stiff Legged Deadlift is one of these exercises.
But I have a version that removes much of the risk (by forcing you to start with a lighter load) and gives goalies in particular more work on functional hip movement and stability.
And it doesn’t require any special equipment – I am going to show you how to do it with a barbell because I think it helps you follow the right path and really feel how to activate your glutes, but you can also do it with a dumbbell.
So here’s the deal, it is the Landmine Single Leg Stiff Legged Deadlift and here is exactly how to do it:
And here are the key points…
– You must maintain a neutral spine, if you are rounding your lower back, that is not cool
– Start light and make sure you can feel that you are using your glutes to come back up to the tall standing position
– Keep your pelvis level as you rotate forward – do not let your hips “open”
– As soon as you start to feel a stretch in your hamstrings, that is as far down as you should go
Start with 2-3 sets of six reps on each side, following a 3121 tempo (lower for 3 seconds, pause at the bottom for 1 second, lift for 2 seconds, pause for 1 second at the top).
You should feel it in your glute and your hamstring, not in your back.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE! and be sure to also check out Maria’s Shutout Academy, which features a semi-private online coaching element, and the goalie-specific programs that are created on an on-going basis each month.