What Is the Purpose of Wide Stance Deadlifts? The single-leg Russian deadlift, single leg russian deadlift called a stiff-leg deadlift, is different from a standard deadlift because you keep your knees straight during the movement, creating an exercise similar to the good morning. The single-leg version offers some advantages over the two-leg version, challenging your body on more levels. Technique Stand upright and hold the weight with an overhand, shoulder-width grip.
Take a small step back with your left leg and balance on the ball of your left foot — the front leg is the working leg in a single leg Russian deadlift. Inhale, push your hips back and lower your torso toward the floor. Keep your back straight and look in front of you, not at the floor. Equipment Use either a barbell or dumbbells for the single-leg Russian deadlift exercise.
Dumbbells may be easier to balance because you can hold them close to the working leg. They also allow you to adjust your grip, turning your palms so they angle in toward your working leg, instead of facing directly behind you. This places the forearms and wrists in a more natural position, which may be more comfortable for some lifters. Benefits Single-leg Russian deadlifts target the hamstrings with the lower back muscles acting as stabilizers.
When you work both legs simultaneously, your stronger side may carry more of the load, eliminating some of the benefit to the muscles of the weaker leg. Working one leg at a time eliminates this asymmetry. The single-leg version also challenges your balance and coordination, engaging more muscles as stabilizers. Precautions Do not force the weight past the point where you feel a slight stretch in the hamstring of the working leg. Depending on your level of flexibility, this stretch may occur around the knees or farther down the calf.
Improper form places undue stress on the lower back and may cause discomfort or injury. Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois. Do Deadlifts Give You Big Thighs? Nearly every athlete can benefit from performing unilateral leg training. Therefore, in this article we will discuss how to properly perform single leg Romanian deadlifts, what progressions and adjustments can be made, and why they are important for optimal hip function.
Who Should Do the Single Leg Romanian Deadlift? It is important to note that these can be performed with a barbell, dumbbells, kettlebells, and many other external forms of loading. Be sure to kept the ribs down and the pelvis facing forward. This will allow for a smoother transition into step 2. Rather, focus on the hips staying even and aligned throughout. The belly button should be facing the floor, with the left knee bieng slightly bent.
Keep the back flat and load the hamstrings. When ready to return to the top, flex the glutes as hard as possible. The added benefit of balance training, intrinsic foot coordination and strength, ankle and knee stabilization, and hip function make this a great exercise for assessing lower body balance and stability as well. Incorporating these into your training can be as simple as adding them to your movement prep, warm up, or assistance work. This unilateral variation of the standard Romanian deadlift is often performed with lighter loads and requires greater balance and stability. Who Should Perform Single Leg Romanian Deadlifts? Powerlifters and Strongman Athletes: Both of these athletes rely heavily on the hamstrings and posterior chain for pulling strength and performance.
The single leg Romanian deadlift is a good unilateral exercise to help improve hamstring health, increase muscle hypertrophy, and promote symmetrical movement patterning. Never sacrifice range of motion or spinal integrity for loading. While the eccentric aspect can be trained during a regular SL RDL, the added emphasis on the eccentric lowering of the load can create significant muscle damage and increase muscle hypertrophy. Romanian deadlift alternatives that can be done to vary programming, challenge lifters, and more. In doing so, you can increase loading onto the hamstrings, however this does require greater flexibility in the hamstring and hip. Often, lifters may not be able to properly hinge at the hips, making the single leg hip thrust a good regression to program to develop such abilities.
GHDThe glute ham developer can be done unilaterally or bilateral, and targets the same muscle groups as the single leg Romanian deadlift. This exercise also highly enforces the eccentric strength and coordination of the muscle. Coaches and athletes should never sacrifice movement mechanics for loading, especially in movement based exercises such as this. Olympic weightlifting, strength development, and fitness. Mike’s passion for fitness, strength training, and athletics was inspired by his athletic career in both football and baseball, in which he developed a deep respect for the barbell, speed training, and the acquisition on muscle. Mike has extensive education and real-world experience in the realms of strength development, advanced sports conditioning, Olympic weightlifting, and human movement. He has a deep passion for Olympic weightlifting as well as functional fitness, old-school bodybuilding, and strength sports.
