Most variations of the SLDL (single leg deadlift) have to do with changing the way the exercise is loaded. For instance, you can use an off-set load, you can place a kettlebell or dumbbell in each hand and use a bilateral load or you can use a barbell to load the exercise.
Another variation of the SLDL has to do with changing the tempo of the exercise by using a dead stop in the bottom position. And more than just for variety sake the dead stop SLDL is particularly useful in two situations:
- Introducing the exercise to someone for the first time. Slowing down the tempo of the SLDL with a dead stop will give you an idea of how the exercise is supposed to feel and look.
- To overload glutes. After you come to a dead stop position it’s going to be awfully hard to get that weight off the floor without a solid contraction of the glute.