Using The Walking Deadlift To Improve Glute & Core Strength

This is an interesting exercise that I used a long time ago and kind of forgot about it. This is one of those exercises that requires incredible timing and coordination in order to get it right which is one of the main reasons I stopped using it years ago for many people found it too difficult to get right. A bit like kettlebell swings I fell out of favour with a lot of those exercises as many people used to hurt themselves by bending so poorly so I stuck with the more controlled versions of hip-hinging or Romanian Deadlifts.
Great articles to read with tons of information relating to this exercise and others that share the same timing are in the links below
Developing skill with the weight shift method is critical
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Amazing Multi-joint exercises To Improve Movement Efficiency
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How to put a strength program together using multi-joint exercises
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However, recently I was using this myself as for the past few years I had trouble with my right hip and wanted to use some more dynamic exercises to get myself back to where I was. Almost immediately I could feel how useful this exercise was to my body so I continued using it and decided to try and teach a few people how to do it again. Hence, my reason for making this video is so I could have something for them to watch and learn how to get it right as it can be a bit frustrating if your coordination is not great.
Anyway I hope you enjoy this video and find it useful in your training.
If you currently have back pain like bulging discs or hip problems like FAI or piriformis syndrome I would not try this first and spend more time with more stable and structured exercises. Eventually you could do this at the end to restore full functional movement but it is an advanced progression to use in the later stages of your rehabilitation program.
However for those with lateral pelvic tilt or asymmetrical postures this type of exercise can be really useful early on in helping to restore those imbalances. It all depends on the person.
For more information about why the Romanian Deadlift is so good for the hips which I only briefly talk about check out the articles below as they provide a ton of information about what this does for the strength of the glutes and how it centers the femoral head effectively in the acetabulum.
Romanian Deadlifts Are Best For Hip and Back Pain
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Understanding Anterior Pelvic Tilt To Hip Function
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How To Correct Lateral Pelvic Tilt
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How To Strengthen Your Glutes
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How To Get Rid Of Piriformis Syndrome
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Bulging Disc Exercises For Long Term Treatment
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If you currently have back pain or hip pain you can download our advanced online programs below
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Piriformis Syndrome
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