Coach Damon V demonstrates the split stance hinge with Michelle, a rare move that builds hamstring stretch, glute strength, and balance control. He emphasizes maintaining an unlocked knee, hinging with proper weight distribution, and adding progression with weights to maximize strength, stability, and range of motion.
Transcript
Damon V: What’s up, guys? Coach Damon V here with another Rare Move series. I’ve got Miss Michelle here and she’s going to show us a split stance hinge — also known as a split stance deadlift.
So what we’re going to do is we’re gonna split our stance just like Miss Michelle’s doing. She’s got something here to help her balance so that she can really push herself on the range of motion and the strength side.
I want about 70% of my weight on my front leg and then my back leg’s just a kickstand and we’re going to hinge. Stretch. Very good. And come on up. We’ll get about six reps each side.
So if you notice Miss Michelle’s knee is what we call unlocked. I don’t want it straight like this because I’m not able to go as deep. So I unlock it, and then I can keep it going. Beautiful.
Great hinge, Miss Michelle, do you feel it behind the leg and in the glutes?
Michelle: Mhhm.
Damon V: Awesome.
OK, let’s switch sides. Miss Michelle is doing an amazing job. She’s going to get a couple more reps on this left leg. Perfect.
If it feels a little easy with just your body weight — then you can add a weight. So what we’ll do — Miss Michelle, grab that weight and we’ll keep it on the inside of your leg. Perfect.
Just like that. Stretch. Good. Try and keep your elbow off your knee — that way that weight can.
Michelle: Where do I put my elbow?
Damon V: Just in the inside. Yeah.
You go. Stretch and come up. Feeling the hamstring and the glute?
Michelle: Mhhm.
Damon V: Very good. Perfect. One more, Miss Michelle.
And rest. Go ahead and put your weight down.
And high-five it up. That looks great. Good job.
