Bell Physical Therapy, Performance & Wellness

12/04/2025

Kickstand RDL Pendulums
If you want to level up your single leg strength and rotational control, this drill is one of my favorites.

The kickstand RDL pendulum challenges the way your hamstrings and glute muscles control rotation while your core keeps everything centered. It’s a great progression for athletes who already move well through all RDL variations. If you don’t have solid hinge mechanics yet, master those first.

You should feel the work mainly in your glutes and hamstrings. As you pendulum back and forth for one to two minutes, you will also start to feel your back and core kick in to help control the rotation and stabilize you.

Great for athletes who need rotational control, balance, and posterior chain strength.

Give it a try and let me know how it feels.

10/22/2025

Building Stability in the Single Leg RDL 🦵💥

The single leg RDL isn’t just about balance — it’s about hip and spine stability under load, especially at the bottom of the movement where control matters most.

We’re working to create stability before power — because if you lose stability, you lose force. These progressions focus on the eccentric and isometric phases to build the control you need for stronger, more explosive movement.

3-Step Stability Progression:
1️⃣ Lowering only: Focus on slow, controlled descent — feel the hips hinge and core engage.
2️⃣ Single leg pick-up + double leg return: Maintain single leg control as you lift, then bend both knees to return the weight.
3️⃣ Single leg pick-up + eccentric kickstand squat: Add load and control through the full range — this one challenges your stability the most.

Train your ability to control the bottom of the RDL, and you’ll build a stronger, more powerful drive through the hips on the way up.



Also, big shout out to the Toronto for returning to the World Series for the first time in three decades! Congrats

10/04/2023

Check out this great event coming up this weekend on Saturday October 7th from 9-12 in Laguna Hills, for anyone who is a parent, a grandparent, about to be a parent, knows parents, and for kids ages 0-18.

We’ll be there!

11/29/2022

11/16/2022

Check us out tonight for a FREE workshop at The House of Power!

11/09/2022

Here is a great post from our friends at The Physical Therapy Project

We do things differently than most PT clinics. We don't let insurance dictate the care you receive and therefore feel we can provide higher quality physical therapy care. But with that comes the need for educating our clients, friends and family on what exactly it means to be an out of network provider. We hope this helps bring some knowledge and clarity to our care model. It's exciting to be a part of re-humanizing and re-defining what healthcare should look like.

10/10/2022

It’s World Mental Health Day!

Mental health is a big part of the rehabilitation process and must be addressed. Take some time for yourself away from your electronics and clear your head. Give yourself a mental “reset.”

Mental health is also a huge pandemic in the World and in many cases neglected. We are living through strange times and if you are looking for assistance check out the great links below:

sesh



hollistics.psychiatrist

09/19/2022

Just messing around with core stability, glute control, and fascial slings.

Teaching and instilling pelvic and core control in our clients with low back and SI joint pain is priority #1!

08/08/2022

Check out this modification to the row!

This transforms an exercise and changes it from one that is mainly works one arm at a time to one that challenges every aspect of your body!

This movement is excellent for all athletes, especially those that utilize their core with their arms (umm…almost everyone). Watch for all sorts of compensations to appear, like lumbar extension 👀 or extra gripping, just to name 2.