 Hey everybody I'm Lance Coyke and this is the one arm offset loaded single leg deadlift with a contralateral load. Okay so the load is opposite the leg that's working. Single leg deadlift, contralateral load. So I'm gonna be on my right foot. The weight is over here on my left side. I know where the balance point on this stool is so I'm gonna lie in the front of my ankle up with it. That just ensures that my foot stays flat throughout this exercise. First move just like a deadlift. I got a kind of RDL till I'm back down here and then I bend my knee just a little bit, just a little bit until I get down to the weight that I need. Okay I'm gonna then initiate with a push through my feet and then allow my hips to come forward to stand up rather than trying to bring my shoulders back and turning my back on. Okay and just to come back down I reverse it because the rep isn't over yet and then I bend and good. So I get a lot of nice glutes there on that one because it's heavily loaded. I get some ham string too as well to help me initiate the pull. The contralateral load is nice because it gives me a sense of balance. So I need to oppose this. I need to find my stability with extra weight on one side and no weight on the other side. In doing that it changes my center of mass because the weight now becomes part of me and to keep my balance I need to be able to shift myself over into the working hip. So note if I don't have the hip mobility, the hip internal rotation, if I don't have hip mobility to get over there and stabilize myself this variation might be the wrong choice. Okay this is a nice one it seems cool but it's okay to hold the weight on the same side if you're lacking the hip mobility to control it when it's on the opposite side.