One-Leg Deadlift is an incredible exercise that can increase symmetry and build strength with one leg while minimizing stress. In other words, it will nourish your lower back, strengthen your core, and turn you into a sugary ninja.
Too bad that it is so often a disaster. It's time to set some guidelines for perfect execution and fix some common issues.
1 – The Equilibrium Problem
Already in the year 2000, a large fitness magazine presented a version of the one-legged Romanian deadlift (RDL). The back leg was far off the ground, like one of those old drinking bird toys. The rest of the world seemed easy to follow, without really questioning why.
Here's the point ̵
The High Back Leg variant is good for warming up and for overall mobility, but when it comes to weight training, you're better off when you balance balance requirements.
Keep your back foot on the ground using the kickstand method:
Here are three effective alternatives:
In this variant, keep yours The back foot touches lightly the floor and push him straight backwards. Your challenge is to push your foot straight back without shifting your weight.
Here are two ways to avoid the weight of the passive leg – either by setting up a "kickstand" as shown in the picture. First video or using one of the original versions of Ian King.
Get out of the way.
Loosen the passive leg without losing your balance.
2 – The problem of hip rotation
Even if the hips are supposed to remain flat (in fact, counteracting the rotational forces here provides a large part of the value), almost everyone will turn the unloaded leg from the outside.
This is usually due to a lack of awareness. but can also be the result of insufficient hip rotation. Most of the above-described variations of the rear foot on the ground will be dealt with, but there are still some additional work to be done.
Take a break after the eccentric (lowering) part of the lift to check your condition. Can you tell if you are level? When checking in, make sure the back knee and the back foot are pointing to the floor. Also, make sure your thighs are touching, or – to prevent a deadlift from Ed Coan – "seal your blemish".
3 – The problem of starting the lift with the back
Starting the leg drive lift is something that should happen with any deadlift option. However, when the one-legged RDL became known as a functional training exercise, people stopped (or never did) important basic mechanisms, which is quite ironic.
It is common to see people curving their backs to get the weight moving. This compensation is a simple trap – especially if you have a tiny weight in your hand.
Swing the first 5 cm of the lift.
In this surprisingly challenging exercise you need to bend over and stretch your knee with a tiny range of motion. You practice triggering the movement and reversing it over and over, with only a 2 inch range of motion. If you do this right, your lower back is quiet and your quads are screaming.
4 – The Problem of Lateral Displacement and Rotation
You may be able to perform very clean repetitions with a low load. However, with a light load, you can do all sorts of things. If you put a real weight in your hands – especially with a barbell – you will find that it is more difficult to counteract any additional movement.
Move the load sideways to make a big difference. If you are on one leg, your center of gravity needs to be stacked. But it can not be stacked on air. For proper alignment, you need to do two things:
- Move your body weight sideways to stack your center of gravity over the center of your planted foot.
- Align the center of the pole with the center of your tibia (on the loaded leg).
5 – The problem of insufficient demand
If your form exists, do not forget to load the movement.
Add the fix
load and / or range of motion.
If you want to move borders, you must first find out where these boundaries lie. Although adding weight is an obvious choice, you may also want to expand the range of motion by making it a hybrid move somewhere between an RDL and a full-range deadlift.
You can do this simply by completing the RDL (joint) part of the movement and then adding some knee flexion. To even less affect the balance, you can do it like a rack pull. In this way, you can load things with a barbell and adjust your balance and position at the end of each repetition.
Is the RDL really worth it?
Despite the tremendous value of the one-legged RDL (and variations), I have not programmed for a long time. The time required to get people to move AND load well was simply not worth it. Only when I dealt with variations like the one presented here did it finally pay off.
Bonus: What about the "Romanian" thing?
The RDL was introduced to the Americans in 1991 by Dragomir Cioroslan. Cioroslan was a former Olympic medalist in the Olympic lifting and then worked for the US Weightlifting Federation. However, he did not call it a Romanian deadlift, because well, he was Romanian and that was just too on the nose. The "Romanian" label came later from someone who was lost to the story.
More importantly, the short-lived but brilliant strength coach Ian King was present when Cioroslan introduced the movement. King – most of whom started the conversation about structural balance – had built a stable of hip-dominated one-sided exercises and he felt the one-legged RDL fit in perfectly with the bill. After months of experimenting, King began to teach it.
And now you know it.
Hammer your hamstrings with Landmine RDLs
The 4 mandatory one-legged exercises