Exercise Articles

  • How to properly do a dumbbell Romanian Deadlift

    This Dumbbell Romanian deadlift (RDL) is a fantastic addition and an alternative to the traditional barbell RDL. But, in order to avoid injuries and get the most benefit from this exercise you must do it properly.

    Below, let’s have an overview of whyto integrate the dumbbell RDL in your training program and how to execute the move safely and safely. I love this exercise and attempt to make my students do it whenever feasible, however it is easy to make mistakes.

    What are the Muscles That Are Exercised By Dumbbell Romanian Deadlifts?


    Dumbbell Romanian deadlifts that are like the standard barbell deadlift, or Romanian deadlift – primarily target your legs and back, but more heavily emphasise the glutes and the hamstrings.

    All in all, the Romanian dumbbell deadlift works the following muscles:

    Hamstrings. Through the entire range of motion of the DB Romanian deadlift, your knee remains in a slightly flexed posture. This is why this deadlift variant targets the hamstrings in a greater way as opposed to the standard deadlift.
    Glutes. The Romanian deadlift, regardless of the dumbbell or barbell variation is a great exercise for the glutes since you don’t utilize your quads as much like in the normal deadlift. Furthermore, you’re bent further down during a DB Romanian deadlift, which makes the glutes work more, bringing your weight up.
    Middle, upper, back, and the core muscles. The back and the core are involved in the motion statically, helping you maintain your posture in a secure manner throughout the exercise. As you lower the weight and then lift it up, your entire back and core muscles must work hard to keep your torso rigid.
    Forearms. And obviously, using the DB Romanian deadlift works your forearms since you need to remain in your grip throughout the entire movement.

    A dumbbell Romanian Deadlifts Benefits


    In relation to the advantages of the dumbbell Romanian deadlift, I feel I must cover Romanian vs conventional deadlift in general as well as dumbbell against barbell Romanian deadlift.

    We should first look at what the Romanian deadlift using dumbbells compares against its conventional counterpart.

    Romanian Vs . Conventional Deadlift


    Based on the American Council of Exercise, one of the biggest advantages that Romanian deadlifts Romanian deadlift over the standard deadlift is that it trains how to lift from the hip. This is particularly useful for the squat since you need to lie down with your hips.
    Many people confuse lumbar mobility and hip movements. In all deadlift variations you should bend your hips, but never flexyour lower back. Deadlifts require that you do a downward bend while keeping your back neutral The majority of newbies struggle with this as they don’t understand the difference between hip and lumbar flexion.

    Because you’re doing the Romanian deadlift is all about the extension of the hips, it’s an excellent tool to assist gym-goers by separating movement within the hips as well as the lumbar.

    Apart from that aside from that, in addition, the Romanian deadlift is a lot more effective in the event that you are looking to target those posterior chains muscles of your legs in particular. The standard deadlift can work these muscles quite also, however it’s a lot more quad-dominant.

    By fixing the angle of the knee by fixing the knee’s angle, the Romanian deadlift is able to put more focus on your glutes as well as the hamstrings, as was explained earlier.

    Dumbbell Vs Barbell Romanian Deadlift


    In comparison to that of the barbell Romanian deadlift, the dumbbell variation provides the following benefits:

    It’s easier to master. The dumbbell Romanian deadlift may be the easiest to master as dumbbells are much less restrictive than a bar. A barbell can dictate your body angles as well as hand placement, whereas dumbbells can be held in any way that is comfortable for you.
    A more compact weight distribution. Proper weight distribution is vital in all exercises and is among the issues that beginners struggle with. Since dumbbells can be kept close to the body and the dumbbell Romanian deadlift has smaller weight distribution, and can be easier to perform as opposed to the traditional bar-based deadlift.
    Rapid weight adjustments. This is particularly beneficial for drop sets – you simply grab lighter dumbbells when you’re in need of reducing weight.
    Home gym friendliness. This dumbbell Romanian deadlift is more gym-friendly as dumbbells require less space than barbells equipped with plates.
    Lighter weight. The weight you can lift using the dumbbell Romanian deadlift is usually less heavy, which could translate into a lower risk of injuries.

    How To Do Dumbbell Romanian Deadlifts?

    Properly performing your dumbbell RDL is essential for your long-term health. Furthermore, if your technique is poor then your gains are likely to be accordingly low.

    Here’s how to set up for the RDL and use it properly:

    Take a pair of dumbbells with a weight that is comfortable. If you’re not sure what weight you should use Start with a lighter weight and then add weight as needed.

    Stand with your feet at a hip-width distance apart, your knees soft and slightly bent. Place the dumbbells on top of your hips with the palms facing your legs.

    Assume a neutral spine position. Press your shoulder blades into each other and keep your chest up and hold your core firm.

    Attach the waistband and lower the weight toward the ground. Lower the weight until you feel tension in your hamstrings and glutes. When you are lowering, you may extend your knees a bit more but, in the ideal case, the knee’s angle needs to be maintained throughout the exercise.

    Press your glutes to the side and press your feet down to raise the weight back up.

    Repeat the set as many times as you need to. To begin 10-12 reps spread over 3 to 4 sets is ideal.

    Concerning knee bend – some people bend them more than others. How much bend you can make your knees is dependent on your preference and your flexibility. Try to limit your knees’ bends, but make sure that your spine is in neutral position no matter what.

    Dumbbell Romanian Deadlift Form Quick Summary

    Keep your feet shoulder-width apart and hold the dumbbells with both hands.

    By straightening your back to your knees, bend them and lower yourself to almost 90 degree angle.

    Lower the dumbbells to below your knees, while keeping them as close to your body as you can.

    Be sure your spine remains in a neutral stance, keep your heels grounded, and extend your knees and hips as you squeeze your glutes at the top of the exercise.

    Proper Form for Performing A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes to Avoid


    The Romanian deadlift can be difficult for those who are new to the sport, particularly when you’re not familiar with the movement’s base – the deadlift that is commonly used. Here are some mistakes you need to be aware of when you perform the RDL:

    The knees should be locked out. If you lock out your knees, you’ll not be able maintain a straight spine throughout the range of movement. Furthermore, you likely don’t have enough glute and hamstring flexibility to properly do this RDL by straightening your legs in the beginning. A slight bend is perfectly fine to do this exercise.
    The back is rounded. Some beginners may not be able to comprehend how to interpret the “hip hinge” cue well and flex their lumbars instead of their hips. Remember – an ideal RDL requires that the only movement is performed by your hips. The knees and your back must not be moved during the workout (though knee movement is acceptable too). This is to ensure your back is protected and that you get good stretch to your hamstrings.
    The GIF above shows what your back ideally should NOT appear like while performing the RDL.

    Looking upwards or downwards. To protect your neck, you should look down when you lower your weight towards the floor. Some people are inclined to look to the side to keep an upright spine, but this could cause excessive stress on your neck. As a component of the spinal column, your neck should be in alignment with the rest of your back.

    What are the Dumbbell Romanian Deadlift Variations And Alternatives?

    If you don’t like using the dumbbell Romanian deadlift, or you want to add some variety to your workout Here are a few alternatives and variations you can try out.

    Single-Arm Dumbbell, Single-Leg RDL (Opposite sides)


    If you’ve got the hang of the standard dumbbell RDL and you’re ready to consider this single-leg Romanian deadlift.

    This variation is usually performed when standing on one foot while holding a dumbbell with your other hand. In other words, if you stand on your left foot, you’ll need to keep the dumbbell in your right hand.

    RDL is a single-leg RDL is done in the following manner:

    Balance on one leg and lift a dumbbell with the other hand. Keep your knee slightly bent.

    Move forward to reduce the weight. Begin to lower it until you feel tension in the glute and hamstrings of your leg.

    Lift the dumbbell back up using your glute.

    A single leg Romanian deadlift is extremely taxing for your body’s balance. It is best to begin with light weights to lay the foundation for heavier weights.

    I wouldn’t likely perform the single-leg RDL frequently however it’s a great move if you’re looking for a way to add more variety to your workout routine, or maybe address an imbalance in your muscles. It’s great for working your core too.

    Single-Arm Dumbbell, Single-Leg RDL (Same Side)


    You may also perform the single-leg dumbbell RDL by placing your hand on the opposite side as the leg that is balancing. This variation can be performed similarly to one-leg single-side RDL but is more demanding in terms of agility and balance.

    Stiff Leg Dumbbell/Barbell Deadlift


    The deadlift for the stiff leg, also known as the barbell dumbbell, is identical to the RDL and is often mistaken as it. However, there is a major difference between the two – that the deadlift with a stiff leg requires the use of a only a slight bend of the knees(straight but not locked legs are great), and it also indicates that the bending of the knees should not change throughout the workout.

    Due to this subtle change in technique, the stiff leg deadlift is more hamstring- and glutes more than the Romanian deadlift.

    The weight is also typically dropped to the floor in the deadlift with stiff legs, in contrast to the RDL generally stops about mid-shins.

    In addition to the knee angle and range of motion, the correct form for both styles of deadlifts is almost identical – you should keep your upper body firmly in place and move with your hips. However, you require more flexibility to correctly and safely do the deadlift with stiff legs.

    The Final


    A dumbbell Romanian deadlift is an excellent exercise that you must try to incorporate it into your workout routine. It is particularly beneficial to build posterior chain strength and mass.

    However, keep your back in neutral during the entire process and try to catch that feeling of tightness in the hamstrings as you reduce the weight. These two aspects are vital to ensure the safety and effectiveness of performance of the RDL.

    ,

  • How do I Do the Daisy Keech Ab Workout

    It’s no secret that the Daisy Keech ab workout has been viewed more than 23 million times on YouTube since it first went live in the year before. Keech says that by doing the ab routine every day, you could carve yourself the perfect hourglass waist However, I’m not convinced. Exercise alone is highly unlikely to alter your body’s shape Other factors are at work, such as diet and genetics (check out our full guide on how to achieve a smaller waist) So to claim that you will have a slimmer waist after only one workout sounds deceiving. Plus, there’s so much more you can gain from performance goals over appearances – the feeling of accomplishment and confidence that comes from lifting more weight when you’re working out for strength, for example.

    It’s true that it’s true that the Daisy Keech ab workout may well contribute to more muscle definition and definition, if that’s what your looking for, and if you like the workout and aren’t telling you to quit it. It’s more that we wouldn’t recommend following a workout regimen solely for aesthetic reasons.

    We’re also incapable of confirming whether or the Daisy Keech is an accredited personal trainer, that’s why we reached two fitness professionals for their opinion: Anthony Fletcher, a biomechanics specialist and PT, and Sarah Winterbottom, Senior Trainer at Barry’s Bootcamp as well as a trainer on Courtney’s app. This is what they had to say about the Daisy Keech ab workout, after I did it every day for the past week.

    How do I get the Daisy Keech ab workout?

    Here’s the complete details of”Daisy Keech’s” hourglass abs workout. Every exercise is done in a row, with not stopping for 10 minutes.

    Basic crunches: 1 .


    • Bicycle kicks: 1 minute

    • Jack knives: 1 minute, 15 per side

    • Russian turns : 1 minute

    • Toe taps: 1 .

    • Bike crunches : One minute and 15 minutes seconds per side

    • Scissor kicks: 1 minute

    • Reverse crunches: 1 minute

    • Butterfly is launched: one minute

    Is it effective? Daisy Keech ab workout effective?

    The chances of it garnering an hourglass waist, as it claims are slim. Fletcher explains: ‘The shape of your waist is mostly determined by the amount of tissue you have in the region, the shape of your ribs or pelvis, and the space between your pelvis and the ribs. How big or small your waist appears will depend on how wide your shoulders are.

    “We aren’t able to alter all of these through exercises alone. Even doing just 10 minutes per day won’t affect the amount of tissue you have. A majority of these variables are due to genetics.’

    That said, Fletcher adds that while maintaining a core routine probably will not help your “hourglass” figure, it could be useful in other ways. There’s a lot of evidence to suggest that keeping your muscles around the spine (i.e. your core) active could protect your spine from harm. However your core (or the muscles that support it) is not as active. Daisy Keech hourglass routine is all about keeping the abdomen’s front and hip flexors, which could cause an imbalance in your spine’s stability If it’s the only form of training you do.

    “The result is that you may have more endurance in the muscles that are anterior to your trunk as well as your neck and hips however, it’s not going to give you an “hourglass” shape.’

    Winterbottom adds that the hourglass exercise is focused on the lower and upper abs. It’s helpful to focus on these particular muscles, but enhancing overall core strength is the main goal and for this it is essential to incorporate the entire three planes (up down, side to side, and backwards and forwards). The exercises in Daisy Keech’s ab-training cover only the up and down movement.’

    My Daisy Keech abs workout review

    1.She doesn’t offer the form of cues

    Besides an intro and outro, Daisy doesn’t speak during any of the exercises. No form cues, no technique advice. Nada. She will notify you that it’s time for the next exercise, however only gives an indication of the move. There’s so much to think about when doing abdominal exercises if you’re looking to perform them correctly and without injury I believe it’s the instructor’s responsibility to guide you through the exercises. In the end, I was with my neck clenched to try and take a closer glimpse of her technique to try to replicate. It wasn’t the same.

    2. The workout doesn’t incorporate obliques

    In her introduction, Keech mentions that she does not exercise oblique muscles because she doesn’t want to stretch her waist out’, rather ‘cinch it in’. From all the fitness pros I’ve interviewed and research I’ve done over the years it was a huge alarm. I’ve always been told that a healthy body is the one that performs the best. Therefore, to neglect an area of your body solely for aesthetic reasons seemed wild.

    It’s true that a week isn’t enough time for me to see any problems, however, I’d bet that if I never did the oblique exercise, I’d have trouble with other exercises, such as the yoga and reformer Pilates that require complete body strength.

    Fletcher informs me that this could probably be the case He also says that not doing the exercises in the oblique area could increase the chance of injuries. Training for your obliques is generally done in a lateral manner. If you do not practice exercises in this direction of motion you could reduce your stability and increase your risk of injuries.

    The obliques of your body also play a crucial role in protecting your spine. Each muscle in your trunk and obliques defend your spine by distributing forces through connective tissue which helps reduce stress on your discs and spine. If you don’t build them up then you’ll be at risk of injury to your lower back.’

    Winterbottom says that neglecting the oblique region could be especially problematic in our day and age, when many of us are spending much of our time working at home, which could cause a more active lifestyle’. Oblique muscles that are strong can help alleviate lower back pain which I’m seeing a lot more often these days, as most of my clients spend more time than ever sitting at a desk,’ she explains and adds that oblique exercises are crucial for good posture and balance.

    3. Making the same exercises over and over again may be efficient however, they could become boring

    I don’t know about you, but doing the same exercises day in and day out, quickly got tedious. There’s definitely something to in the practice of doing the same moves repeatedly (it’s one of the ways to be able to improve them, after all) however, there are plenty of different abdominal exercises that are able to help the same muscles.

    Fletcher suggests adding the following moves to your daily routine A simple side plank to increase the power of the muscles on the sides of your spine is a good option to add to your routine. You could also add a bird dog for training your endurance as well as neural connections between your low back, the hips and upper back. Also, a kneeling shoulder tap to help train your muscle groups to resist rotating and to keep your spine in a potentially safer position that your regular sitting twists.’

    And Winterbottom? The most effective core workouts are those that assist you in moving more efficiently and efficiently throughout your day and I ensure sure my clients’ workouts include all movements on the ground. My most popular core exercises to do this are hollow holds, planks, oblique crunches, jackknives and deadlifts.’

    4. It may not allow for muscle recovery and growth


    Not only does Keech prohibit rest between workout sets, but you’re not allowed to take days free. This may hinder the growth of muscle. Numerous studies have demonstrated that not taking the days off and excessive training can result in an increase in cortisol (the major stress hormone that is found within the body) which could result in a decrease of Growth hormone (GH) release that is associated with diminished muscle mass and strength.

    Fletcher clarifies how the unrestful time during workouts can result in negative effects. “The more intense the burn and the less you’re likely to feel. And if this weakness affects your technique, then you’re at risk of injuryand not reap the rewards of the workout.’

    He cites one particular study that showed a certain group of rugby players who were required to utilize a weight to the point of failure was contrasted with another group who performed a few repetitions, followed by a time rest before repeating another set of repetitions. The research showed that the group taking breaks for rest was equally powerful as the one who didn’t. Go figure.

    Winterbottom is of the opinion that it’s important to stay in good form when you’re working your core muscles, as if you’re letting your muscles tire and your technique starts to slide, your lower back can begin to overcompensate, and that is when injuries could set in.’

    And not taking any time off? Muscle soreness results from injury to the muscles, and the damaged area must be repaired before your muscles can be functional in the future,’ Fletcher says. If you don’t experience soreness the next day, then you may have less damage resulted, and you’ll be back to normal. However, recovery and damage are essential to making you stronger. I’m not a fan of pushing their muscles all day long, as this could potentially disrupt the recovery process and result in injuries.’

    Daisy Keech ab workout: before and after

    We’re not talking about the whole “transformation” lingo (they’re often linked to quick fixes, and sustainable, lifestyle habits ought to always be the first priority), but I wanted to share my “before” and after’ results, to confirm that an exercise routine like the Daisy Keech ab workout every day for a week may not do much at all to improve your body’s appearance, if that’s what you’re looking for.

    I am able to,however personally endorse the workout working your ab muscles. My abs was definitely sore every single day. Therefore, if you decide to follow our suggestions and go for results and skills-based goals instead of aesthetic ones, the Daisy Keech ab workout may well come in useful – just keep in mind our tips on proper form, taking rest if necessary and including exercises that target all muscles in your core.

    ,

  • Is The Celeb-Backed Man Being Food All It’s Cracked Up To Are You Ready To Find Out?

    The human being diet is believed to provide unending energy and flawless skin, as well as better sleep and more, but is it really a magic bullet for health?

    While certain socialites are “swearing” in the human being diet, Sydney dietitian Jessica Spendlove is warning people to be cautious of starting extreme and restrictive eating regimens especially for those with a history of eating disorders.

    “My concern would be for those who have a history of any kind of eating disorder or eating disorders.” Jessica says.

    “Also, for those with any known or unconfirmed medical condition, being on a restrictive medication could cause flare-ups or result in unknowable consequences.”

    What Is The Human Being Diet?


    Human Being Diet: The human being diet is an eating program that was developed by UK nutritionist Petronella Ravenshear. The diet was first published in a book of the same name in the year of 2018.

    The diet is reportedly embraced by celebrities such as fashion designer Donna Ida and make-up artist Jemma Kidd, the human being diet claims to provide unending energy, ideal body weight, flawless skin, good sleep, more sexual pleasure and healthy digestion.

    The three-month diet program is categorized as appropriate for both women and men who are not breastfeeding or pregnant. It involves a metabolic reset that comprises 10 rules.

    Petronella says her human being diet can boost energy levels, stabilise the blood sugar level, rebalance hormones, and ease a variety of painful ailments.

    What Does The Human Being Diet Involve?


    Petronella refers to her first sixteen days on her diet as “hardcore” according to her web site, since they include alcohol, oil, sugar and grain free.

    The four stages of the diet are:

    Phase 1: Preparation, which includes two days of vegetables and no other food items.

    Second phase: reset, which is comprised of 14 consecutive days of eating three meals a day, combining equal weights of one kind of protein with a mix of fruits and vegetables. It also includes eating one apple a day.

    Phase 3: Burn, that is comprised of 10 weeks of the same as phase 2 along with olive oil and a daily treat dinner.

    Phase 4: Forever – an extension of the third phase and an exploration of what foods are most appropriate for our bodies. Exploring extra treat meals while maintaining what is the human being diet

    Is The Human Being Diet Good For Us?


    The excessive and restrictive nature of the first few sections of the programme are cause for concern according to Jessica.

    “The initial two stages are extremely restrictive , as they’re removing many foods that are required in someone’s daily dietary pattern to reap the many benefits of nutrition,” she says.

    Petronella is a proponent of she promotes the human being diet as a way of life, rather than a mere diet.

    But Jessica states that following this diet long term may cause nutritional deficiencies.

    “My worry is possible diseases, based on the person and what the genetic makeup of their family is” she adds.

    Jessica says people looking to establish a healthy eating plan should discuss their individual needs with an dietitian or medical professional.

    “When you hear something that claims to do all things, such as improve digestion, better the appearance of your skin, enjoy better sex, lose weight, sleep better, or sounds too promising to be true, it generally is,” she says.

    ,

  • How to Perform A Single-Leg Deadlift And Light Up Your Lower Body In All Its Parts

    The Single leg deadlift is a complete body, full, functional exercise that is used for rehabilitation, as well as for strength and conditioning as well. You get phenomenal posterior chain recruitment while working with single leg stabilization, which is absolutely vital for injuries prevention and sporting performance. Additionally, since this single-leg Romanian deadlift is an adaptation on a basic movement pattern called that of the hip hinge it is possible to modify it in many different ways to find a suitable exercise variation for anyone! It doesn’t matter if you’re a newbie to training and strength, or a veteran who has been performing regularly the Romanian Deadlift (RD1L) and its variants regularly, this article will cover the many benefits of single leg Romanian deadlifts and provide an unbeatable step-by-step instruction on how in mastering single-leg Romanian deadlift.

    Romanian Deadlift vs Traditional Deadlift


    While they’re similar, there’s some subtle differences in these two types of deadlifts. Romanian deadlift and traditional deadlift that must be addressed first before discussing the single-leg Romanian deadlift. Deadlifts are classified as hip hinge movement which means it is primarily a movement around the joint of your hip from an elongated position into an expanded position. When we break it down further, we could categorize the deadlift as an a horizontal hip hinge and not a horizontal hip hinge movement like the thrust of the hip. The primary differences between the Romanian deadlift and the traditional deadlift are as follows:


    • The Romanian deadlift begins in the standing position, and begins with the eccentric (lowering) motion; whereas the traditional deadlift starts from the floor , and begins at the beginning of the concentric (rising) motion.

    • While both hip hinges can be performed however, the Romanian deadlift has more of an emphasis on an emphasis on a hinge around the hips while maintaining a slight flex in the knee all the time; whereas the traditional deadlift hinges on both the knees and hips.

    • This Romanian deadlift is typically triggered using a pull from the hips through the heel and feeling a stretch in your hamstrings; whereas the traditional deadlift is usually described as an exaggerated push off from the ground, using a complete foot with the knees

    • While hitting the same muscles groups while focusing on the same muscle groups, the Romanian deadlift can trigger greater levels of glute and hamstring stimulation; whereas the traditional deadlift produces higher levels of quadriceps activation


    The two variations, which include the Romanian and traditional deadlift, should be learned and trained for optimal performance!

    The hamstrings of your hamstrings should be bulletproofed to prevent Single Leg Deadlifts


    Hamstring injuries are one of the most frequent soft tissue injuries suffered by athletes. They can be extremely difficult and frustrating because of 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 the treatment of your muscles! This program will expose your hamstrings safely and efficient way to prepare for activities that require high intensity, such as deadlifts with just one leg Romanian deadlift!

    Single Leg Deadlift Benefit #1: Full Body Functional Moving


    The Romanian deadlift should be an integral part of every strength and conditioning routine and with good reason. If executed correctly it can affect the entire posterior chain (glutes calves, hamstrings, glutes, back extensors, etc) can be hit with one movement that is functional. Additionally, there’s something more rewarding than picking up large chunks of $h!t off the floor, especially in the rehab setting , when you are teaching someone the fact that back muscles are, actually, extremely resilient. A single-leg Romanian deadlift can easily be transferred to new environments and scenarios that closely resemble everyday activities, like picking objects off the floor. Every individual can and is expected to allow themselves to bend over to pick something from the ground without thinking twice!

    Single leg Romanian deadlift is among the best methods to strengthen the muscles of the hamstrings. Although many people think of hamstring exercises as a legs curler (which is definitely targeted at the muscles of the hamstrings) however, hamstrings originate at the hip and hips, which means hip extension exercises are also aimed at the muscles of the hamstrings. What is the significance of this? Because , during normal everyday movements, it is actually hip extension, and not knee flexion, that plays a dominant role in generating power and mobility in a wide range of activities, like walking, running, and even biking!

    Single Leg Romanian Deadlift Benefit #2: Challenges Your body’s 3 primary balance Systems


    As opposed to a standard Romanian deadlift with a single leg, the single leg Romanian deadlift includes a element of balance to the workout. By standing on only one leg, you are testing your balance statically, which is comprised of 3 distinct sensory systems that include vision, somatosensory (proprioception, touch, pressure, vibration, muscle stretch) as well as vestibular (equilibrium). By incorporating the movement of one leg in a Romanian deadlift, you’re now additionally trying to test to test your balance dynamically. Training that tests your dynamic balance are more efficient and generally, recommended instead of balance exercise that is static as soon as one can easily stand on one leg. Although you can improve your balance in many ways but one of the best and efficient methods is to exercise with one leg, like the single leg Romanain deadlift! The addition of an external weight like a kettlebell can create a whole new challenge, like the two variations below. Balance is easily the most difficult thing to master when it comes to this single-leg Romanain deadlift. We’ll discuss the best ways to improve this later!

    Single Leg Romanian Deadlift – Ball toss


    HOWTO: Pick up a slam with a weighted ball. Get on one foot and perform a single RDL by bending at the hips. Once you reach the end of the single leg RDL you can throw the ball on the ground, and catch it as it comes back up.

    Feel: You should feel all your muscles from your glutes, hamstrings, and glutes along with your feet, working to strengthen yourself.

    Compensation: Hinge at the hips. Be aware of the weight of the ball and don’t let it control you!

    Single Leg Deadlifts Benefit #3: Strengthens your Foot Intrinsics and Calf Muscles


    Balance exercises that are dynamic, such as the single leg Romanian deadlift, don’t just make you think about your somatosensory and vestibular systems, but additionally test your foot strength. Although your sensory systems will be the ones responsible for detecting the changes in your balance and balance, it’s actually your muscles who are responsible for carrying out and controlling the proper corrections! Particularly, the muscles in your calf and foot are the primary ones responsible for making the small, foot movements that help you to stay in balance. These muscles include the posterior tibialis, peroneus longus, triceps suae muscle group, and small foot intrinsics. These muscles are commonly weak in people suffering from foot and ankle pain, like plantar fasciitis.

    One leg Romanian deadlift is a great exercise to strengthen these muscles because they are depended on to keep equilibrium during this particular move. If done correctly you’ll feel a good burn in your ankle and foot making sure you’re using the right muscles!

    Single Leg Romanian Deadlift Tip 1 The Hip Hinge: Learn to learn to hip hop


    Before you even think about doing one leg Romanian deadlift, you should first be able to hinge correctly. There are a variety of ways to master the hip hinge, but many of them include using a dowel, cutting down on the degree of freedom, or using an exercise that is neuromuscularly reactive.

    First, let’s discuss the benefits of placing an oblique dowel to your back while learning to learn to hip hinge. The idea behind the dowel is to provide you feedback so that you can learn to move at your hips, rather than your back. For this, you need to place a dowel on your back with one end touching your head and on your tailbone. On the other end, the central part of the dowel ought to be close to your back mid-back. Keep in your contact with the 3 points throughout all of the move. Then bring your chest forward by hinging predominantly at the hip. This is accomplished by bringing your torso to the front and pushing your butt back. Reduce yourself to a level that you feel comfortable , while maintaining all 3 points of contact. then pull yourself upright by using the muscles at the back of your leg. Make sure to keep the three points of contact during this exercise, (tail bone, middle-back, and back of the head).

    Hip Hinge Dowel


    With our Hamstring Rehabilitation Program, we supply you with a plethora of exercises to master the hip hinge to help you better control the hips!

    Additionally, by learning how to hinge our hips on our knees, you are effectively removing “purposeful movement” by the knees and focusing only on moving the hips. This is called eliminate any degree of flexibility in a movement. The knees are moving, but they are a result of the hips moving. A superband on the hips can provide a resistance cue to facilitate hip extension and provides an orienting cue to bring the hips to the side and move them forward. This is called reactive neuromuscular training, or RNT. Some people are more effective by having the band come from the front. It is a good idea to play around with it because everyone responds differently to different signals. Another technique that many prefer is to sit a few inches from a wall, and then instruct the person to move their hips back and reach the wall. Getting down the hip hinge movement is the initial step to master that single-leg Romanian deadlift.

    Tall Kneel Hip Hinge – Band


    Begin by kneeling down on both knees. Anchor your body with a band at the waist. Loop the band around your waist. Press your feet into the ground, with your heels pointed upwards. Relax your back by hinging forward at your hips. Keep your spine straight. From here, push into the ground, and then push your hips forward against resistance of the band. Keep your back straight throughout the exercise and stay clear of slouching!

    Single Leg Romanian Deadlift Tip 2: Be aware of your hips


    The most challenging aspect in the single-leg Romanian deadlift is control of the hip, particularly of the back hip when it is extended during the descent phase of the exercise. This is particularly true if the client or athlete has neglected single leg exercises in their program of training prior. One of the most common mistakes is outward pelvic rotation which can cause a shift in the center of balance and reduces the hamstring tension to properly pull off the exercise.

    For this to be fixed one of the cues I like to use first is to “keep the rear foot pointed downwards towards the stance leg.” This will encourage you to keep the hips neutral. A foot that is pointed out to the side is indicative that you are losing pelvic control. The point at which your feet are to the side, your pelvis follows, and in reverse!

    Another cue for manual use can be made using a foam roller. The foam roller connects the person’s foot and hand. In addition, by bringing the hand forward in a straight line, it forces the leg and foot to follow a similar path that is straight to the back, keeping the foot pointed down.

    Single Leg Deadlift – Foam Roller


    Standing, place the other end of the foam roller over your feet. While holding your hands to the opposite side, press down on the other side of the foam roller. While balancing your side without the roller, and maintaining the back straight hinge to the side at your hips. keep the roller in place on your foot making that foot move forward behind the roller. Return to your starting point after you have reached the maximum height you are able to go. Push your foot back in a straight line.

    Single Leg Romanian Deadlift Tip 3 The Balance Support


    Losing your balance is probably the most common issue people face when they learn how to perform the one leg Romanian deadlift, especially as we add external weights like dumbbells or kettlebells. Below, in the clip we review the most popular drills we use to help you improve your balance using your single leg Romanian deadlift. Just having another spot of contact between your foot and back is huge in ensuring your balance! Don’t think of having your foot in the air as a failure. Instead, view it as a bridge to truly mastering your single-leg Romanian deadlift!

    Master The Single Leg RDL


    We’ll show you how to fix as well as master the one leg RDL!

    The 2 most frequently occurring flaws we observe with RDLs that have a single leg RDL are:


    • You may lose your balance during exercise

    • You aren’t feeling your glutes activate during exercise?


    Kickstand Romanian Deadlift


    Start in a staggered position with a majority of your weight on the front leg. In the next step, focus on hinging mostly at the hips. This can be achieved by moving your torso forward and pushing your butt forward. Reduce yourself to a level that you feel comfortable. Then raise yourself by using the muscles on the back of your leg. Squeeze your butt once you’re completely upright. The leg to the back is there to give you some stability. Ensure that the front leg is doing most of the work here.

    Single Leg Romanian Deadlift against wall


    Begin the exercise by sitting on one leg, next to the wall. Set your back foot against the wall behind you to give you some support to make balancing easier. After that, focus on hinging primarily at the hips. This can be achieved by moving your body forward while pushing your butt back. Lower yourself as far as you are comfortable, and then lift yourself up using the muscles in the back of the leg. Squeeze your butt once you are upright to ensure that you’re standing straight. This workout requires lots of stability and focus on staying engaged with the foot muscles.

    Tip 4: Build Up Tension


    Building up the tension, on both your hamstrings, and your mid-back, can help greatly in not only stability , but also feeling your correct muscles in action! As we’ve discussed, imagine the weight of an elephant resting on your back as you’re exercising. If that’s difficult to visualize, you can try something as simple as an Romanian deadlift isometric using the use of a large weight. Just holding weight, many times can be enough to get that posterior chain!

    RDL Isometrics – Kettlebell


    Put a kettlebell down on the ground in between your legs. Lean forward at your hips and bend your knees slightly and keep your back straight. Reach down with both hands and grab a hold of the kettlebell. As you keep your back parallel to the ground and your elbows straight, gently lift the kettlebell using your glutes and the hamstring muscles. Once it’s barely off of the ground, maintain that position for 5-10 seconds, and then let it go.

    Single Leg Deadlift – LAT TENSION


    Another great exercise to help you build up tension would be the one-leg Romanian deadlift, using lat tension. The bands you use to anchor yourself above your head. With one band in each hand as well as your arms in a straight line, pull them down to where your arms are at your sides with your palms facing back creating tension between your sides and back. Keeping your hands in tension all time shifting your weight onto one leg and hinge it forward at the hips as you push the other leg back. Remember, your body is one unit, and therefore building up tension in your mid back using the bands will aid in activating your hamstrings and glutes below!

    Single Leg Romanian Deadlift Tip 5: Use a Landmine


    The landmine Romanian deadlift is a great improvement after mastering the bodyweight single led Romanian deadlift. It’s the same movement albeit with more stability because of the barbell being anchored with the floor. A landmine Romanian deadlift has to follow an arc that is fixed, which aids the person in learning how to position their hand and shoulder as they descend into the move. Begin by starting with no weight , and only the barbell. In the case of the Romanian deadlift you can choose between two options for adding offset contralateral loading. I prefer to use the contralateral loading because I find it easier to balance as well as it requires the use of muscles in your glutes!

    Single Leg RDL – Landmine, Offset


    Put a barbell into a landmine . Stand on the other end of the barbell. Shift your weight to the outside of your leg, bend your knee. Then, hinge at the hips and reach down and grab one end of the barbell with the arm that the landmine is placed on. Lift the bar back up, returning back to the beginning position and repeat.

    Put it All Together


    Once you’ve completed all the microregressions , and have built one leg Romanian deadlift movement from the ground up as explained in this manual, then you’re ready to build it all up! The first step is to start with no weight – and without any load.

    Once you’ve got this down and you’re ready to start loading the exercise, I would suggest beginning using the barbell. With two hands, the load makes it easier to control the weight as you progress, and after mastering it, you can then move to unilateral loading with kettlebells or dumbbells. Remember to place the weight on the opposite arm to the foot that is in stance!

    I hope you’ve enjoyed this step-by-step tutorial on drills that you can implement to help you master the single-leg Romanian deadlift! If you have any queries, feel free to leave your comments below!

  • Hello World!

    Welcome to WordPress! This is your first post. Edit or delete it to take the first step in your blogging journey.

Blog at WordPress.com.

Design a site like this with WordPress.com
Get started