The Single leg deadlift is a whole body, full, functional exercise that is utilized for rehabilitation as well as for strength and conditioning goals alike. It is a great way to increase posterior chain recruitment as you work in single leg strength, which is absolutely vital for injuries prevention and sports performance. Furthermore, because the single leg Romanian deadlift can be described as a variant of a fundamental movement pattern, it is a hip hinge exercise, we can increase and decrease it in so many different ways to discover a suitable exercise for everyone! If you’re a total newbie to fitness and strength, or an experienced regular athlete who is performing regularly the Romanian Deadlift (RD1L) and its variants regularly In this article, you will learn the numerous benefits of single-leg Romanian deadlifts as well as an unbeatable step-by-step instruction on how on how to perform the one leg Romanian deadlift.
Romanian Deadlift vs Traditional Deadlift
While the two are very similar, there are distinct differences between the Romanian deadlift and traditional deadlift, which we will cover first before we discuss the single-leg Romanian deadlift. It is classified by the hip hinge movement that is, it involves movement around the joint of your hip from an elongated position and then an extended one. If we break it down even more, we can categorize the deadlift as a vertical hip hinge movement in contrast to a horizontal hinge movement , similar to the thrust of the hip. The primary differences between the Romanian deadlift and the standard deadlift are:
- The Romanian deadlift starts in the standing position, and begins in the eccentric (lowering) motion. However, the traditional deadlift starts from the floor and starts in the concentric (rising) motion.
- While both hip hinge movements however, the Romanian deadlift is greater emphasis on an emphasis on a hinge around the hips while maintaining a slight flex throughout the knee time. whereas the standard deadlift hinges on both the hips and the knees
- The Romanian deadlift is typically cued by pulling your hips via the heel and feeling a stretch in the hamstrings. The traditional deadlift is typically described as a push off off the ground using a full foot while knees are bent.
- When hitting the same muscle groups and muscle groups, the Romanian deadlift can trigger greater levels of glute and hamstring arousal while the conventional deadlift will trigger more quadriceps muscle activation
Both variations, such as the Romanian deadlift and the traditional deadlift should be learned and trained to ensure optimal performance!
The hamstrings of your hamstrings should be bulletproofed to prevent Single Leg Deadlifts
Hamstring injuries are one of the most frequently occurring soft tissue injuries in sports. They can be particularly difficult and frustrating due to the high recurrence rate. The reason for this is that many people don’t appropriately rehab their injuries. It’s high time to change the perception and take charge by caring for your muscles! This program will expose your hamstrings in a secure and efficient manner, preparing you for high-level activities like those single leg Romanian deadlift!
Single Leg Deadlift Benefit #1: Functionality of the whole body. Exercise
The Romanian deadlift is an essential part of any training program that focuses on strength and conditioning and with good reasons. If it is done correctly the entire posterior chain (glutes, hamstrings, calves, back extensors, etc) can be hit with just one move that works. There is nothing more satisfying than lifting large chunks of $h!t off the floor particularly in a rehab setting when teaching people the fact that back muscles are, in reality, extremely durable. The single leg Romanian deadlift is easily adaptable to different environments and situations that closely simulate everyday tasks like picking up objects from the floor. Everyone is expected to allow themselves to bend over to pick something off the floor without thinking about it!
A single-leg Romanian deadlift is one of the best methods to strengthen the muscles of the hamstrings. Although many people consider hamstring workouts as the legs curler (which is definitely targeted at the muscles of the hamstrings) however, hamstrings originate from the hips so hip extensions will also work on the hamstrings. Why is this important? Because , during normal everyday movements, it is actually hip extension, and not knee flexion, which plays a dominant role in power development and movement in a host of activities such as running, walking, and biking!
Single Leg Romanian Deadlift Benefit #2: Tests Your body’s 3 primary balance Systems
In contrast to a typical Romanian deadlift with a single leg, the single leg Romanian deadlift incorporates a feature of balance in the exercise. Simply by standing on one leg, you are trying to test your static balance which is comprised of three distinct sensory systems, which include vision and the somatosensory (proprioception as well as touch, pressure, vibration, stretching muscles) and vestibular (equilibrium). By incorporating the movement of one leg Romanian deadlift, you are now additionally challenging the dynamic equilibrium of your body. Exercises that test your dynamic balance are more efficient and are, in general suggested over static balance exercises when one is able to sit on one foot. While you can work on your balance in many ways One of the most efficient and time-saving methods is to exercise with one leg, like the single leg Romanain deadlift! The addition of external load like kettlebells creates an entirely new set of challenges, like in the two variations below. Balance is easily the most difficult thing to master when it comes to the single leg Romanain deadlift. We’ll go over how to work on this in the next section!
Single Leg Romanian Deadlift – Ball toss
HOWTO: Grab a weighted slam ball. On one leg, stand and perform a single leg RDL with a hinging motion at the hips. When you are at the bottom of the single leg RDL, you can throw the ball onto the ground and catch it when it bounces back up.
FEEL: You should feel all the muscles in your glutes and hamstrings working, in addition to your feet, working to keep you in place.
Compensation: Hinge at the hips. Take control of the weight of your ball, don’t allow it to control you!
Single Leg Deadlifts Benefit #3: Strengthens the foot Calf Muscles and Intrinsics
Balance-based exercises with dynamic dynamics, like the single leg Romanian deadlift, not only will test your somatosensory, visual and vestibular systems but also test your strength in your feet. Although your sensory systems are responsible for sensing imbalances but it’s the muscles that are responsible in executing and controlling the necessary corrections! Particularly the muscles of your foot and calf are mostly responsible for making the small, postural foot changes that allow you to maintain your balance. These muscles include the posterior Tibialis, peroneus longus, the triceps supra muscle group, and the small foot intrinsics. These muscles are commonly weak in those suffering from ankle and foot pain like plantar fasciitis.
A single-leg Romanian deadlift is an excellent exercise to strengthen the muscles because they are relied upon for maintaining the balance in this particular exercise. If done correctly you’ll feel a great burn in your foot and ankle making sure you’re using the correct muscles!
Single Leg Romanian Deadlift Tip 1 How to Learn to Hip Hinge
Before you consider even performing the single leg Romanian deadlift, you must first learn how to hip hinge properly. There are many ways to learn how to hip hinge, however the most popular are using a dowel cutting down on the degree of freedom, or using the neuromuscular system in a reactive manner.
Before we get into the discussion, let’s look at the importance of using an oblique dowel to your back as you learn to hinge your hips. The goal of the dowel is giving you feedback and learn to move with your hips rather than your back. For this, you need to place a dowel on your back, with one side touching your head. Then place it on your tailbone. On the other end. The central part of the dowel must be touching your mid-back. Keep in the three points in contact throughout the entire duration of the exercise. You can then bring your chest forward by bending primarily at the hip. This is accomplished by moving your torso to the front and pulling your butt forward. As low as you feel comfortable , while maintaining the 3 points of contact. and then raise yourself by using the muscles located in the back of the leg. Be sure to maintain the 3 points of contact throughout this exercise, (tail bone, mid-back, and the front of the head).
Hip Hinge Dowel
With our Hamstring Rehabilitation Program, we supply you with A TON of different movements to master the hip hinge in order to improve your ability to control the hips!
Second, by learning to hinge our hips on the knees, you’re effectively removing “purposeful movement” from your knees, and focusing on only moving the hips. This is referred to as eliminating a degree of freedom in an exercise. While the knees may be moving but as a consequence of the hips moving. A superband on the hips can provide a resistance hint to aid in hip extension and provides the directional cue for sinking the hips forward and laterally. This is referred to as reactive neuromuscular training or RNT. Some people are more effective by having the band come from the front. You can play around with it as each person reacts differently to the different signals. Another technique that many like is to stand a few inches from the wall, and tell the participant to pull their hips back and reach the wall. Making the hip hinge move is the first step in the process of learning the single leg Romanian deadlift.
Tall Kneel Hip Hinge – Band
Begin by kneeling on your knees. Anchor your body with a band at waist-level. Loop the band to your waist. Bring your toes to the ground with your heels facing up. Sit back on your heels by bending forward at your hips and keeping your back straight. From here, push down into the ground and push your hips forward against force of the band. Be sure to keep your back straight during this exercise, and avoid slouching!
Single Leg Romanian Deadlift Tip 2: Keep the hips in check
The most challenging aspect that the one leg Romanian deadlift is hip control especially the back hip as it extends in the descent portion of the exercise. This is particularly true if the client or athlete has not done single leg exercises in their program of training prior. A commonly seen fault is pelvic rotation that is outward, which effectively throws off your center of gravity and causes the hamstring to lose the tension required to finish the exercise.
To correct this issue to fix this, a hint I like to first use is to “keep the back foot pointed towards their stance leg.” This will encourage you to keep the hips neutral. A foot that is pointed out towards the side can be a sign of a lack of pelvic control. Anywhere your foot may point towards the side, your pelvis will follow, and vice versa!
Another cue for manual use can be created using a roller. The foam roller basically connects the client’s hand and foot. In addition, by bringing the hand back straight in a line, it makes the leg and foot to follow a similar direction that is straight to the back, keeping the foot facing down.
Single Leg Deadlift – Foam Roller
When you are standing, put the long end of a foam roller over your feet. By placing your hand on the opposite side, push down on the other side of the foam roller. While balancing on your leg , without rolling it and maintaining your back straight, bend to the side at your hips. keep the roller in place on your foot making that foot move forward behind the roller. Reverse to the original position after you have been able to hinge as far as you’re willing to go. Try to push your foot back straight.
Single Leg Romanian Deadlift Tip 3 Tips for Balance Support
The loss of balance is the most common issue people have when learning how to perform the one leg Romanian deadlift, specifically when we add external weights like dumbbells or kettlebells. Watch the below video, we will go over some of our favorite drills to improve your balance with your single leg Romanian deadlift. Simply having another spot of contact between your foot and back is vital when it comes to maintaining your balance! Do not view having your foot down as a failure. Instead look at it as a way to truely mastering your single-leg Romanian deadlift!
Master the Single Leg RDL
We’ll teach you how to correct and master your single leg RDL!
The 2 most frequently occurring flaws we observe in this single Leg RDL are:
- You may lose your balance while doing the workout
- You aren’t feeling your glutes activate when you exercise?
Kickstand Romanian Deadlift
Begin in a staggered stance place with the major portion of your weight placed on your front leg. Next, focus on hinging your hips. This is achieved by bringing your torso to the front and pulling your butt back. Lower yourself as far as you feel comfortable, then raise yourself by using the muscles in the back of your leg. Release your butt once you’re completely upright. The back leg serves to provide some stability. Ensure that the front leg is doing the majority of the work here.
Single Leg Romanian Deadlift against wall
Start by balancing on one leg next to the wall. Place your back foot on the wall behind you to provide you some assistance to make your balance more comfortable. Then, concentrate on hinging primarily at the hips. This can be achieved by moving your body forward while pulling your butt back. Lower yourself as far as you are comfortable, and then pull yourself upright by using the muscles on the back of your leg. You can squeeze your butt once you’re standing up to make sure that you are standing fully straight. This workout requires a lot of strength and stability, make sure you are maintaining your focus on the foot muscles.
Tip 4: Build Tension
Building up the tension, on both your hamstrings, and your back mid-back, will help tremendously in not only stability , but also feeling the right muscles working! In the previous paragraph, think that you’re riding an elephant on your back when you’re performing the exercise. If that’s difficult to visualize it, test something as simple as an Romanian deadlift with the use of a large weight. Holding the weight, many times it’s enough of a signal to really energize your posterior chain!
RDL Isometrics – Kettlebell
Set a kettlebell on the ground in between your legs. Hinge forward at the hips then bend your knees while keeping your back flat. Use both hands to reach down and grab a grip on the kettlebell. With your back in line with the ground and your elbows straight, slowly pull up on the kettlebell using your glutes and the hamstring muscles. Once it is barely off of the ground, remain in the same position for 5-10 seconds and then release.
Single Leg Deadlift – LAT TENSION
Another exercise that will aid in building tension is one leg Romanian deadlift with lat tension. The bands you use to anchor yourself above your head. With one band in each hand with your straight arms, pull down into the position where your arms are on your side with your the palms facing each other, creating tension on the sides of your back. Keeping tension on the bands all time, shift your weight to one leg, then pivot upwards at your hips as you push the opposite leg back. Keep in mind that the body is one connected unit. Therefore, building up tension in your mid back using the bands will also enable you to activate your hamstrings, glutes, and glutes above!
Single Leg Romanian Deadlift Tip 5: Use a Landmine
Landmine Romanian deadlift is the ideal step after you’ve mastered the bodyweight single led Romanian deadlift. It’s the same exercise, only with more stability as a result of the barbell being attached to the earth. Landmine Romanian deadlift must follow the fixed arc. This aids the person in learning how to position their hand and shoulder before they dive into the motion. Start off with no weight and the barbell. With the landmine Romanian deadlift you have two options to add offset contralateral loading. I prefer to use the contralateral loading because it is the easiest way to maintain balance and also requires you to work muscles in your glutes!
Single Leg RDL – Landmine, Offset
Place a barbell in a landmine and stand at the bottom of your barbell. Move your weight towards the side of the leg, bend your knee, then hinge at the hips, then reach down and grab one end of the barbell with the same arm that the landmine is placed on. Then, pull the bar upwards returning back to the beginning position and repeat.
Making it All Work
Once you’ve completed all the microregressions and built your single leg Romanian deadlift motion from the beginning as detailed in this guide, then you’re ready to put it all together! Begin by doing it empty – with no weight.
Once you’ve got this down and are now ready to load the move, I suggest starting off using barbells. Two hands controlling the load will make it easier to maintain and, once you’ve got it down, this, you can move on towards unilateral loading using a dumbbell or kettlebell. Always remember to place the weight that is unilaterally placed in the opposite hand from the standing leg!
I hope that you enjoyed this step-bystep instructional on exercises that you can implement to help you master this single leg Romanian deadlift! If you have any queries do not hesitate to leave our comments!
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