I love single leg deadlifts.
I love airplaning and all it’s variations. I can never remember exactly which warrior variation this is in yoga (is it 3?) but I think it is great, ass-burny fun.
Let’s talk a bit more about ankle and foot mechanics during the single leg deadlift/airplane/warrior 3/whatever the heck you call it.
Recently, I received this question in an email about how to perform the airplane exercise:
Q: “…I’m sure I read somewhere in Dance Stronger you keep your supporting leg bent? Or did I totally imagine that?”
M: There are two trains of thought, and both are proper, as long as your choice is deliberate and done with awareness 😉 You can do it with a slightly unlocked knee, OR with a straight, but not hyperextended knee. If you are going to do it with an unlocked knee you foot should move into a slightly pronated position, while still maintaining a tripod, and if you do with a straight knee, your foot should be supinated (or at least attempting supinate away from pronation), with an arch, definitely not pronated. Try both and see how they feel.
A few hours later, the reply:
Q: Is it just a question of what feels better in your body or is there a reason why you would do one version over another?
M: It’s more like a question of how the foot and ankle coordinates with the knee dynamically in gait. In a single leg deadlift, as you go down, the foot and ankle should naturally pronate, and as you come up, should resupinate. So, bending the knee couples with pronation, and straightening the knee couples with supination. You want to respect that as much as possible in your training. So if you’re holding the airplane position with a straight leg, then you’ll want a supinated foot. If you’re holding the airplane with a slightly bent knee, you’ll want a slightly pronated foot, and if you’re realllyy bending your knee, you’ll want an even deeper pronation. If you’re doing the movement dynamically you should be able to move in and out of pronation and supination as your knee bends and straightens, respectively.
These were not the instructions I included in Dance Stronger, but hey, if people want details, I’m into that. I’m really into that. I’m stoked this question came up- seeing as lower foot and ankle issues are a huge deal in dance, the more we can do to integrate their healthy movement into weight bearing exercises, the better.
Trying to do a single leg deadlift with this focus on ankle and foot movement makes it feel INSANE. Bring this into your yoga practice and it will rock your world. Notice what your feet are doing during plies and you just might push a bit deeper down into a demi if you stop trying to control your arches from dropping.
By holding a pronated foot I don’t mean rolling completely to the inside letting the outer edge come off the floor- this would actually be an everted foot, I mean a “relatively pronated tripod”. And the same goes for supination. To supinate does not mean to roll all the way to the outside edge of the foot letting the ball of the big toe come off (that would be an inverted foot). We want an adaptable tripod, not a chunk.
This is why it’s useful to see people move without shoes on. At the gym/clinic I train at, nearly all of the clients I get as referrals from physio have orthotics. Orthotics for high arches, orthotics to support flat arches. What if you started treating your foot like the rest of your body and trained it to move better? Imagine if we all walked around with powerlifting belts on because we needed more “core support”- an ab orthotic. Just do the dang work, and if you still need the orthotic for your feet, or your abs, or whatever it is you are trying to control, it’ll be there for you.
My two cents for today. Tune into your feet on your single leg deadlifting/airplaning, and other activities, and see how an adaptive foot changes things for you.