The Single-Leg Dumbbell Romanian Deadlift is a lower-body exercise that is used primarily as a single-leg accessory movement to help lifters gain strength and hypertrophy for their hamstrings and glute muscles. You should feel a stretch in your hamstrings. Place your left foot on the bench. Stand with feet together. Romanian deadlifts are one of the best exercises for packing muscle onto the back of your legs. When you stand with your legs too wide, your core can struggle to stabilize the weight, making you more prone to injury. The form here largely stays the same, but you bend your knees even less than usual. Instead of holding two dumbbells, hold a single one with both hands. This can help you really master your form. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. WebContinue until your torso and leg are parallel to the ground. 2023 Johnson Fitness and Wellness. Initiate the movement by bending your knees slightly. It's a safer movement since the hamstrings get targeted while the lumbar erectors are spared. Lift leg slightly so foot is just off floor. You can do this exercise with a barbell, dumbbell, or kettlebell, depending on your fitness level, however, it is important to follow the right stiff leg deadlift form to ensure effectiveness. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Dumbbells Hold two dumbbells in front of your thighs, palm facing inwards. Keep most of your weight in your front leg as you lower and raise the dumbbells. When performing single-leg movements, it is very important to maintain balance to yield all the benefits of single-leg exercises. This deadlift variation focuses even more on your hips, and is often a more comfortable position for people who are tall. For barbell RDLs, the weights should be right up against your legs throughout the entire movement. Coachs Tip: You dont need to excessively thrust your hips forward at the top to activate your glutes. by Strength Level users, Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb, One Rep Max The biggest problem is that it can put unwanted stress on your lower back. As you set up for the move, squeeze your shoulder blades down and back. Heres how to do Bulgarian split squats: Find a bench that is at about your knee level. Barbell Those with less flexibility may need to bend knee of supporting leg more so dumbells can come closer to floor. Some people are so tight through their lower body that they can't perform stiff-legged deadlifts with good form, so RDLs are a better choice for them. You can use an object to reach for like a barbell as pictured below. Hold a single kettlebell with both hands directly beneath your body. Exercises that target the same primary muscle groups with different equipment. At the bottom of the move, you should feel a good stretch in the back of your thighs. When you perform an RDL, your upper back muscles including your lats, rhomboids and lower traps must fire constantly to keep the weight close to your body. Sumo Set up with your feet slightly farther than shoulder-width After all reps are completed, switch sides and repeat the movement. Think of performing a single leg squat with your right leg while your left leg remains straight. Reach your hips back as far as you can without rounding your back. A group of muscles on the inside of your lower arm. This will help you focus on your hamstrings and glutes, while keeping any stress out of your lower back. However, parts of it are hidden beneath other muscles. The dumbbell straight-leg deadlift is a compound hip-hinge exercise that targets the erector spinae if there is waist flexion/extension. Although Romanian deadlifts and stiff-legged deadlifts look similar, they have key differences that you should know so you can pick the exercise most appropriate for your skill level and goals. Our community Single Leg Dumbbell Deadlift standards are based on 2,814 lifts Although DLs get a bad rap for causing lower back pain, it's really incorrect form that's the issue. Initiate the movement by bending your knees slightly. Powerlifters can use the dumbbell Romanian deadlift as an accessory exercise for their posterior chains. Here are the most effective deadlift accessory lifts: 1. You want a long, neutral spine throughout the entire exercise. Imagine you are trying to push the floor away. Beginners will find it easy to learn good form, and once you have the form down, can use light dumbbells. Initiate the movement by bending your downside knee slightly. Nevertheless, you still want to keep the weights as close to your body as possible. What is a good Single Leg Dumbbell Deadlift? WebThe single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. Having them loose doesn't help your muscles and can put you at risk of hurting them. Included in your posterior chain are all of your back muscles. is 87 lb (1RM). Continue with Recommended Cookies. An intermediate lifter has trained regularly in the Start by standing upright with your knees soft and your body relaxed.Standing steady, lift your left leg off the ground by bending at the knee.As you hinge at your hips, reach both arms straight forward and kick your left leg straight backwards. If you would like a static hold, you can hold this pose for 10-30 seconds.More items Other ways to support the continued development of ExRx.net is by subscribing to ExRx.net Premium Content, providing us periodic donations, or placing an order in our Store. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting Avoid shrugging your shoulders by keeping your shoulders pulled down away from your ears throughout your entire rep, and be especially mindful of the tendency to shrug at the top of the rep. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. One of the most common RDL form mistakes is letting the weights drift away from your body. Trying this exercise for the first time? Dumbbell straight leg deadlift targets all the muscles responsible for your posture and helps keep your back straight during daily activities. Hands outside shoulder width. Initiate the movement by bending your downside knee slightly. 10 reps prescribed means you should perform 10 reps on each side (20 total). A single-leg hyperextension is where the athlete locks one leg into a glute-ham raise machine and performs a hyperextension with one leg at a time. Try to push the heel of the upside leg to the wall behind you. A great option for people with a lot of hamstring flexibility, this variation involves lowering the weights all of the way to the floor, Schumacher says. This variation is the most versatile loading option and is great for people of all ability levels. This makes you Intermediate on Strength Level Full range of motion will vary from person to person. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. This is known as an isometric contraction. Single-Leg Deadlift: Step by Step Instructions. Stand with your feet hip-width apart, holding a dumbbell by your left side at arms length, palms facing your body. Shift your weight onto your right foot, and lift your left foot several inches off of the floor behind you. This is the starting position. Romanian deadlifts are different because they start at the top. Be the first one to comment on this story. If, when you hinge and come down in the repetition, you find that the dumbbells are far in front of your feet, it may indicate that you are not hinging through your hips. Can you still go farther? By improving your hip hinge for deadlifts, you also help improve your ability to lock out at the top of the movement. All you need to begin with is a pair of dumbbells and some clear space. Single-leg deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Breathe in through your nose as you hinge through your hips and lower the dumbbells down the front of your legs. Working with the barbell is a great way to train for maximal strength. These muscles are held in isometric contractions for your entire set. Squats involve hinging, or bending, the hips and knees. There are more than a few tangible benefits to adding the dumbbell Romanian deadlift into your workout routine. For some hamstrings emphasis, stiff-leg dumbbell deadlifts (SLDLs) are the way to go. RDLs place less stress on your back than traditional barbell deadlifts from the floor because they use a different body position. This is the part of the movement that stretches your hamstrings and glutes and forces your back muscles to contract hard to prevent spinal rounding. That's why they're so effective at improving mobility, burning calories and improving muscle coordination. WebYou will need one dumbbellas with any exercise program, please consult your physician first. A pair of dumbbells works perfectly fine and offers more benefits than you might think. Once stretch is felt or dumbells contacts floor, return to original position by raising torso while lowering lifted leg. The toe elevation effectively puts you in a position where you may be able to feel more of a stretch in your glutes and hamstrings. The Romanian deadlift primarily strengthens your glutes and hamstrings while protecting your lower back. Dumbbell Romanian deadlifts can be a load-limiting way of practicing a weighted hip hinge. Lift leg slightly so foot is just off floor. Most of the movement should come from your hips. One thing I always felt was effective was showing guys the heights and weights of players at their position in the NFL. The spinal extensors are the group of muscles that are responsible for keeping your back extended throughout the exercise range of motion. Initiate the movement by bending your knees slightly. Here are just a few things you can expect: The dumbbell Romanian deadlift is effective at training the glutes and hamstrings at a long muscle length, because working with dumbbells generally lets you get into a deeper hinge position, stretching the glutes and hamstrings even further than you might otherwise be able to. Sumo The barbell Romanian deadlift is the most common variation of the Romanian. Standing nice and tall, squeeze the shoulder blades back and create tension in the abdomen. Make sure you focus on pushing your hips backward rather than leaning forward. Attach a resistance band to a doorframe or any elevated anchor. Stronger than 20% of lifters. Grab onto the bar with straight arms and place your hands as far out to the sides as you can reach. Make it a part of your training regimen if you want to improve your strength off the floor. The single-leg Romanian deadlift tests both your hip strength and balance at the same time. and is a very impressive lift. Scand J Med Sci Sports. With an appropriate weight, youll benefit most from this exercise by reaching through your maximum range of motion. Email us: info[at]barbend.com. has practiced it for at least a month. Keep back straight and knee of supporting leg slightly bend. Push your hips back and bend your knees to hinge forward and reach down to grab the barbell using a double overhand grip. An example of data being processed may be a unique identifier stored in a cookie. Strengthens and builds active flexibility in the glutes and hamstrings, Reveals weaknesses in balance, glute and lower back strength, and hip stability, Serious challenge to core stability and upper back strength. Your chest will naturally lean forward a bit, but too much can cause unwanted rounding in your lower back. The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. This will help maintain balance and engage the small musculature of the foot and shin. WebSingle Leg Dumbbell Deadlifts Fitness posters designed by me available here: https://shop.juanlugofitness.com/coll ***MAKE SURE YOU WATCH THE VIDEO IN This deadlift variation increases the exercises range of motion, thus spiking the time under tension. RDLs can also help build muscle in your upper and lower back. 10 reps prescribed means you should perform 10 reps on each side (20 total). Dumbbell Deadlift What It Is: A conventional deadlift that has the lifter hold a pair of dumbbells at their side instead of a barbell. Stronger than 80% of lifters. There's a reason why Romanian deadlifts are frequently used by powerlifters: They're one of the best exercises for building strong legs. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles. Even though you aren't actually moving your upper body during the exercise, these isometric contractions stimulate your nervous system, helping you build upper-back strength. Be sure to keep your core muscles tight and back straight at all times. Using your feet effectively can increase muscle activation and make it easier to use good form. Remember to breathe in and hold the breath during eccentric (lowering the weight) and breathe out as you perform the concentric movement (bringing the weight back up). They are traditionally thought of as muscles that bring your leg towards your midline, but in deep hip flexion, they can act as a hip extensor along with the glutes. Start with your feet at a hip-width and hold a kettlebell with both hands in front of you. This can help you really master your form. Finish the rep by driving your legs into the ground and returning to the starting position. Should you go heavy on the dumbbell Romanian deadlift? Calculator. Female beginners should aim to lift 12 lb (1RM) Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. We earn a commission for products purchased through some links in this article. Most people should place their feet hip-width apart. Steps: They are especially effective at building your glutes and hamstrings because they place them in a stretch position while under load. which is still impressive compared to the general population. 31 Likes, 0 Comments - CrossFit Absoluto (@crossfit_absoluto) on Instagram: 141222: A)3 rounds, 1 min per station, for max reps of: Hollow Rock Banded Lat Pulldown Dumbbell In this article, I am going to explain how to properly execute the Single-Leg Dumbbell Romanian Deadlift, some coaching points, muscles worked, If you are a beginner, choose a lightweight so that you can do the move correctly, following the right form. If you're unsure of your form, take a side-view video of your RDLs or ask a training partner for help. Grab the floor with the toes on your downside foot. 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