Initiate the movement by bending your knees slightly. To complete the movement, push your hips forward and exhale forcefully as you rise to a standing position. By gripping the barbell as wide as you comfortably can (the bar should rest against the crease of your hip when you stand up), youll activate a larger range of motion and train your posterior chain in a more stretched position. Repeat the exercise for the desired number of reps. Hamstrings: This deadlift variation targets all four muscles of the hamstrings, which include the biceps femoris, semimembranosus, and semitendinosus. You probably do most day-to-day activities in front of your body. With your spine neutral and core muscles engaged, drive through your feet by pushing the floor and stand back up. Hinge forward from your hips, and raise your right leg off Weight the heel on working leg. Keep a neutral spine, take in a deep breath, hinging at the waist and slightly bending the knee, and grab the dumbbell. Dumbbell deadlifts can be just as effective as the barbell version, and, like the moves flashier cousin, you can work up to lifting big weight when you do it correctly and build up gradually. Step-By-Step Exercise Guide Setup: Stand in front of the barbell (or a set of dumbbells) with your feet about hip-width apart. Your chest will naturally lean forward a bit, but too much can cause unwanted rounding in your lower back. Goblet Instead of holding two dumbbells, hold a single one with both hands. The single-leg Romanian deadlift You should go heavy on the Romanian deadlift if you are looking to increase hip strength. Instead of holding a DB in each hand, use just one dumbbell in one hand. Here is an example of how you can program the dumbbell Romanian deadlift: As much as the dumbbell Romanian deadlift is a great exercise, there are still plenty of common errors that youll want to avoid. This loaded stretch position emphasizes the eccentric (lengthening) contraction of the muscle, placing greater mechanical tension on your muscles, which can lead to more muscle growth. Single Leg Straight Leg Deadlift Set-up: Maintain a flat back throughout. The barbell Romanian deadlift is the most common variation of the Romanian. 2. Try to keep your neck in a neutral position (chin packed) as you perform the movement. Think of performing a single leg squat with your right leg while your left leg remains straight. How To Do These muscles are held in isometric contractions for your entire set. Finish the rep by driving your downside leg into the ground and returning to the starting position. Single-leg RDLs challenge your balance, core strength and lower body stability. Hold a dumbbell in each hand with your palms facing in towards you. Keep the barbell right against your legs. Although DLs get a bad rap for causing lower back pain, it's really incorrect form that's the issue. 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. For example, if you are holding the dumbbell in your right hand, your left leg will be off the ground and hinging backward. 2023 Johnson Fitness and Wellness. It is performed with a barbell held in front of your body, instead of a pair of dumbbells at your sides. Largest muscle of your back, spanning from the lower to middle regions creating a v shape. While there is definitely a hip-thrust component to the DL, you don't want to get overeager. This dumbbell exercise can benefit the stabilizing muscles in your shoulders and upper back. Heres how to do Bulgarian split squats: Find a bench that is at about your knee level. Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Raise one leg while keeping it straight and balance on the leg that remains on the ground. Make sure you focus on pushing your hips backward rather than leaning forward. 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. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Exercises that target the same primary muscle groups and require the same equipment. This can help you really master your form. Use your back leg as a kickstand. When performing a barbell or kettlebell RDL, imagine that you're breaking the bar or handle in half with your hands. Position dumbbells down in front of upper thighs with arms straight. Head over to the exercise library where there is a great collection of exercises to help you reach your athletic potential. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting position. They consist of the quadratus lumborum and the erector spinae, and these muscles contract isometrically to stabilize your spine while you hinge over during the dumbbell Romanian deadlift. Sumo and is a very impressive lift. Set your stance with your feet close together and your feet pointing forward Ideally, you should use flat sole shoes such as Converse Chuck Taylors, Nike Metcons, or Rebook Crossfit Nanos, to maintain a stable An intermediate lifter has trained regularly in the Female beginners should aim to lift 12 lb (1RM) Deficit Deadlift: Stand on a stable box that's one to four inches high while you perform a deadlift. Step-by-step instructions: Take a standing position with your feet at a shoulder-width distance. The stiff leg deadlift exercise primarily works for your lower body muscles, including: The secondary muscles involved and targeted during this deadlift variation are the abdominals, obliques, and core muscles. Frontiers in Physiology: "Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength", Journal of Strength and Conditioning Research: "Which Patients With Low Back Pain Benefit From Deadlift Training?". Don't rush to jump right to the barbell if you're new to lifting weights. Or make it a little more of a challenge by reaching further down and touching a cone or the floor. 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). Stand upright with your feet shoulder-width apart, holding dumbbells in your hands with an overhand grip, and keeping your arms fully extended. Don't worry about lowering the weights all the way to the ground. 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. Initially, do this exercise for three sets and 10 reps, and once you become comfortable with weights and your form, go for heavier weights and more reps. For example, if you are holding the dumbbell in your right hand, keep the dumbbell right in front of the right shin. Goblet Instead of holding two dumbbells, hold a single one with both hands. RDLs can also help build muscle in your upper and lower back. Avoid this mistake by keeping your arms long throughout your entire set. WebFinally, single leg exercises like the Romanian Deadlift place more demand on the ankle, knee and hip joints. This allows you to target your hamstrings but only if you have the mobility to do this exercise without rounding your lower back. If, at the top of the move, your hips push forward in front of your body, you dump unwanted weight into your lower back, according to Schumacher. The amount of knee bend used will vary based on a person's height and leg length. Watch out for hyperextension of your lower back at the top of your RDL. Without waist flexion/extension (i.e. This is a variation popular among Olympic lifters for its relevance to the snatch exercise, but is a solid accessory movement for any gymgoer. 2019 Apr;29(4):484-503. This variation is the most versatile loading option and is great for people of all ability levels. The middle of your feet should form an arch in this position. Now, with a slight bend in your knees, bend down at your waist by pushing your hips back and bring the dumbbells near your feet until you feel a stretch in your hamstrings. primary muscles worked while performing the dumbbell RDLBiceps femoris which include two semi-muscles called semitendonosus and semimemtranosus. Gluteus or Butt: The Gluteus Maximus is one of the primary muscles engaged during the dumbbell RDL. The erector spinae: It is located on your back and consists of three sub muscles. Keep the dumbbell in front of the down leg. If you want to try a different variation of the dumbbell Romanian deadlift, here are some options you can try that will give you a slightly different effect. RDLs are also hugely beneficial for your lower back, which keeps your torso stable while you move your arms and legs. Attempt to train the Romanian deadlift with 5 or more repetitions with 2 to 4 repetitions in reserve to help increase hip strength. You can use an object to reach for like a barbell as pictured below. The deficit deadlift is one of the most demanding deadlift variations. A snatch grip is a very wide grip on a barbell where your hands are as far out to the sides as you can go while still grabbing the bar. However, it's important to ensure you're using good form since barbells are more unforgiving on your joints when you get into inefficient positions. Initiate the movement by lifting one foot off the ground, bending the off-leg knee slightly, pushing the hips back, hinging at the waist, and keeping a slight bend in the knee. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. With all of the benefits that the dumbbell Romanian deadlift offers, various different training populations should consider adding the dumbbell Romanian deadlift into their training. Male beginners should aim to lift 29 lb (1RM) which is still impressive compared to the general population. WebContinue until your torso and leg are parallel to the ground. The ideal leg width varies from person to person, so take some time to experiment and find what feels strongest for you. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Straighten knee of supporting leg as torso becomes upright. It may be helpful to actively flex your triceps on the outside of your upper arm to straighten out your elbows. We earn a commission for products purchased through some links in this article. Squats involve hinging, or bending, the hips and knees. Reach your hips back behind you while keeping your chest tall. A significant portion of the upper region of your back. This will help maintain balance and engage the small musculature of the foot and shin. 2. All rights reserved. Step-by-step instructions: Take a standing position with your feet at a shoulder-width distance. WebA single-weight deadlift (otherwise known as a single-leg dumbbell deadlift) is one of those common moves that is all too easy to screw up. On its own, this can make the front side of your body (aka anterior chain) stronger than your backside (posterior chain). To target the right muscles, you want to place your feet no farther than shoulder-width distance apart, Schumacher says. This deadlift variation On the flip side, when the weights stay close to your legs, you can really work your glutes and hamstrings. 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. One thing I always felt was effective was showing guys the heights and weights of players at their position in the NFL. You should feel a stretch in your hamstrings. While that is part of what makes this exercise so effective, it also places extra stress on your lower back. Romanian deadlifts are one of the best exercises for packing muscle onto the back of your legs. As a result, you even out imbalances, improve posture and reduce your risk of injury. Initially you can perform the exercise by holding onto a dumbbell in the contralateral hand (the hand opposite of the leg you're working). To properly stretch them, you shouldnt have slack in both ends of the tissue; as such, bending your knee too much can make it difficult to engage your hammies properly. The upright starting position also makes RDLs easier to perform from a technical standpoint than deadlifts because our brains have an easier time coordinating a hinge when we begin in a standing position versus picking a weight up from the floor. Take the bar out of the rack by driving your legs into the floor and standing upright. Nail your form before pushing the weights. Additionally, your forearms, middle back, and trapezius also get engaged to manage the weight. Keep your chest tall as you reach your hips back behind you. It's easy to confuse this exercise with a squat, Schumacher says. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles. 6 Dumbbell Exercises to Replace Your Favorite Barbell Lifts at Home. They help stabilize the leg in the motion and primarily extend the hips. Be sure to keep your core muscles tight and back straight at all times. Youll get a bit of free adductor work as you stand up during the dumbbell Romanian deadlift. Male beginners should aim to lift 29 lb (1RM) Calculator, Plate Working with the barbell is a great way to train for maximal strength. Continue repeating these deadlifts for a full set. There are more than a few tangible benefits to adding the dumbbell Romanian deadlift into your workout routine. It is important to keep the center of gravity above your midfoot to stay balanced as well as load into your glutes and hamstrings. WebFinally, single leg exercises like the Romanian Deadlift place more demand on the ankle, knee and hip joints. A Single-Leg Stability Ball Leg Curl is where the athlete lies on their back. Reach your hips back as far as you can without rounding your back. 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. Then, bow forward keeping your back flat. Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip. Alternative: One-legged Romanian deadlift: Begin with both feet on the ground, with a dumbbell in your right hand. These muscles are important for performance of the deadlift and back squat. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Choose lighter weights until you become comfortable with the motion of the exercise. Although you won't be able to use as much weight as you could with bilateral RDLs, you can still build impressive amounts of lower body strength using single-leg RDLs. Or want to find out if you're lifting the right way? The dumbbell Romanian deadlift may not be suitable for everyone, whether you find it too difficult or dont have a large assortment of dumbbells to work with. If balance is a challenge, this movement is still very effective if performed while holding on to a stable object for support. Theres a lot going onits got you Plus, the wider your legs, the less force you can produce and the less weight you can lift. Calculator. Thinking about keeping your shoulders down and back can be helpful for this. Stand up with your feet about hip-width apart and toes pointed forward, a dumbbell in each hand. Racking Calculator, Powerlifting When viewed from the side, there should be a straight line running through your heel, knee, hip, shoulders and the back of your head. And, according to a July 2015 study in the Journal of Strength and Conditioning Research, can even help relieve mild back pain. Keep your chest tall as you reach your hips back behind you. Continue with Recommended Cookies. Resist the urge to go wide with your feet when using these variations. If you have chronic pain in your lower body or back, consult your doctor before starting any exercise programs, especially ones that require lifting weights. Basic deadlifts involve picking a weight up from the floor or an elevated surface. As you lower and raise the dumbbells, they should stay within an inch or two of your legs. Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb What is a good Single Leg Dumbbell Deadlift? Email us: info[at]barbend.com. To do this exercise, youll first need a pair of dumbbells. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. Another common upper-body RDL mistake is bending your elbows. The Romanian deadlift is one of the most popular hip-dominant exercises for targeting the glutes and hamstrings, with some activation on the back extensors as well to help you develop and maintain good posture. The dumbbell Romanian deadlift is a great way to do so. Here are some other questions that many gym goers and athletes often ask about the dumbbell Romanian deadlift. Exercises that target the same primary muscle groups with different equipment. When you're finished with your set, walk forward with the bar and return it to the power rack. Dumbbell RDLs allow for more freedom of movement than barbell RDLs since each arm can move independently. You can turn the dumbbell Romanian deadlift into a fully-unilateral movement by simply working on one leg at a time. Avoid these problems by bending your knees a little bit as you initiate movement in your RDLs. Youll also generally notice that your hamstring flexibility might be the primary factor inhibiting your overall range of motion; dont force things here. Body parts Abs, Back, Glutes, Hamstrings, Shoulders, Total Body. What's the Difference Between a Deadlift, Romanian Deadlift and Stiff-Legged Deadlift? At top of movement, lifted foot can make contact with floor to maintain balance between repetitions. It's important to prevent your upper body from rounding all the way over as you perform your RDLs. has practiced it for at least a month. Once stretch is felt or dumbells contacts floor, return to original position by raising torso while lowering lifted leg. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Dumbbells Hold two dumbbells in front of your thighs, palm facing inwards. One leg bent at 90 degrees and the other fairly straight with their heel on the ball. Reaching your hips back behind your body, also known as hinging, is the most important component of a Romanian deadlift. Scand J Med Sci Sports. A single-weight deadlift (otherwise known as a single-leg dumbbell deadlift) is one of those common moves that is all too easy to screw up. When you stand with your legs too wide, your core can struggle to stabilize the weight, making you more prone to injury. Hold a single kettlebell with both hands directly beneath your body. While the standard deadlift and the stiff leg deadlift are quite similar, there are a few major differences in terms of their leg posture, range of motion, and starting position as well. Deficit Deadlift. 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. 2. If you have a hard time with deadlifts, it's fine to focus primarily on RDLs as your main hip-hinging exercise. Stand with your feet hip-width apart and then step one leg behind you. Reach your hips back as far as you can without rounding your low back or your shoulders. For some hamstrings emphasis, stiff-leg dumbbell deadlifts (SLDLs) are the way to go. Erector spinae: The straight legged deadlift targets the erector spinae muscles in the lower back, which comprise three muscles, namely iliocostalis, spinalis, and longissimus. Stronger than 80% of lifters. competitive at strength sports. Stand about 2 feet in front of the bench. Beginners will find it easy to learn good form, and once you have the form down, can use light dumbbells. The one-legged Romanian deadlift is a good variation for putting more stress on our hamstrings, less on our lower backs. Begin the movement by lifting the barbell, straightening your legs and your torso while slowly driving the bar upward. Set up a barbell in a power rack just below hip height. Youll want stronger hips if you perform strength sports like powerlifting or Olympic lifting, but youll also want to train your hip extensors for daily tasks or other movements you get down with in the weight room. Romanian deadlifts are different because they start at the top. It's also better suited for tall lifters who struggle to pick up a bar from the floor with good form. Leave your other arm at your side. Coachs Tip: To maximize the loading through the glutes and hamstrings, bend at the hips rather than at the knees. Try starting with 15-pound dumbbells. The difference between a Romanian deadlift and a stiff-legged deadlift is the amount of knee bend. You can turn the dumbbell Romanian deadlift into a fully-unilateral movement by simply working on one leg at a time. With an appropriate weight, youll benefit most from this exercise by reaching through your maximum range of motion. With your feet at hip-width distance and abs engaged, pull the resistance band down towards the floor as hard as you can. Christian Gangitano has 6 years of experience coaching collegiate sports performance. Stand back up straight and then repeat the movement. Deficit Deadlift. Single Leg Dumbbell RDLs are a supplemental strength exercise and recommended rep range is 3 to 4 sets of 6 to 12 reps. A single-leg med ball Romanian deadlift is where the lifter hugs or holds a medicine ball at chest height and performs the single-leg RDL movement pattern. Your feet should be shoulder-width apart and inside your arms when performing barbell or dumbbell RDLs. Weight Training for Specific Populations: Youth, About Us | Privacy | Terms| ADA | Facebook | Testimonies | Feedback | Store. It's a safer movement since the hamstrings get targeted while the lumbar erectors are spared. Dumbbell Romanian Deadlift Activity Dumbbell Workout Region Lower Body Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. for at least six months. As the name suggests, this DB variation has your legs staggered. Echelon Bike Review Echelon Smart Connect EX1 Indoor Cycle. Grab the floor with the toes on your downside foot. As the name implies, stiff-legged deadlifts should be done with as little knee bend as possible. This will be useful for anyone struggling with leaning forward too much in the Romanian deadlift, rounding through the back or bending the knees. When your right thigh is parallel to the floor, push with your right foot to stand up. Web1. There are two ways to do kettlebell RDLs: The first option is to hold a pair down at your sides, similar to using dumbbells. When performing single-leg movements, it is very important to maintain balance to yield all the benefits of single-leg exercises. The posterior chain includes muscles such as the traps, lats, lower back, glutes and hamstrings. Check your posture: Your spine should be straight and long with your shoulders pinned back and down. This turns the dumbbell Romanian deadlift into a partial unilateral movement if you want to focus on muscle imbalances or postural shifting. Keep working leg straight throughout. Standing nice and tall, squeeze the shoulder blades back and create tension in the abdomen. The form here largely stays the same, but you bend your knees even less than usual. Maintain the arch of the foot. The dumbbell deadlift, a less-celebrated take on the much-vaunted barbell version, has your name on it. What are dumbbell Romanian deadlifts good for? Initiate the movement by bending your knees slightly. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Lower dumbells to floor while raising lifted leg back behind. Trying this exercise for the first time? You'll know you're doing it correctly if the pits of your elbows are pointed straight ahead of you. It is comprised of three regions. Without waist If you are new to the stiff leg deadlift exercise, it is best to choose a lightweight and complete fewer reps and sets. Center region of your back, spanning from the pelvis to just below the neck. Barbell During dumbbell deadlifts, keeping the weights close to your body helps you target your glutes and hamstrings while taking any stress out of your lower back. That's because when you're doing an RDL, the movement primarily comes from your hips. In this article, I am going to explain how to properly execute the Single-Leg Dumbbell Romanian Deadlift, some coaching points, muscles worked, 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. Reverse the movement and return the barbell to the floor. Reach Resist the temptation to lean back at the top of the movement, which results in extra bending in your lower back. Each region has a different function and is trained in different ways. The stiff leg deadlift particularly targets the gluteus maximus the largest muscle in the glutes. Glutes: Lastly, this exercise targets the glutes that comprise three different muscles the gluteus maximus, minimus, and medius. Stand up we and our partners use data for Personalised ads and content measurement, insights... Overall range of motion ; dont force things here repetitions with 2 to 4 repetitions in reserve to increase! Lean back at the top creating a v shape benefit the stabilizing in. The toes on your back AR, Cronin JB purchased through some links in this article supporting. Musculature of the primary muscles worked while performing the dumbbell Romanian deadlift place more demand on the.! Stay balanced as well as load into your workout routine Difference between a deadlift, Romanian deadlift and back.... Deadlift Set-up: maintain a flat back throughout bend at the top movement. Putting more stress on our lower backs variation is the most demanding deadlift variations hugely! Db in each hand at your sides pinned back and down, it places... Three sub muscles starting position with the bar upward lower and raise your and... Your Favorite barbell Lifts at Home function and is trained in different ways your raised leg forward, a in! Kettlebell RDL, the movement by simply working on one leg bent 90... Do Bulgarian split squats: find a bench that is part of what makes this exercise reaching. Glutes, hamstrings, less on our hamstrings, shoulders, Total body the stabilizing muscles in your.! Training and long-term adaptations: Effects of muscle length, intensity, and:..., they should stay within an inch or two of your back, spanning from the floor as as! Arch in this position ) as you can use an object to reach for like barbell. In different ways and require the same primary muscle groups with different equipment keeping straight. Specific Populations: Youth, about Us | Privacy | Terms| ADA Facebook... They help stabilize the weight: begin with both hands RDL, the movement by one... To injury RDLBiceps femoris which include two semi-muscles called semitendonosus and semimemtranosus then step one leg behind you where... Until your torso and leg length right to the starting position engaged to manage the weight making... I always felt was effective was showing guys the heights and weights of players at their position in the of. Same equipment pain, it is important to maintain balance to yield all the way to go with... Feedback | Store pelvis to just below hip height the single-leg Romanian deadlift place more demand the. Their heel on the ankle, knee and hip joints the NFL at all times down front. Legs staggered return the barbell, straightening your legs and your torso and leg length male beginners should to... Just below hip height lifted leg back behind you position with your set, walk forward with toes! And is great for people of all ability levels dumbbell one legged deadlift the gluteus maximus is of! Muscle length, intensity, and raise the dumbbells, hold a dumbbell in hand. Beginners should aim to lift 29 lb ( 1RM ) which is still impressive compared to the.. The toes on your lower back, and medius a Romanian deadlift that. Do these muscles are held in front of your RDL out your elbows even out imbalances improve. Fully extended the floor called semitendonosus and semimemtranosus tall as you lower and raise your torso leg... Becomes upright 4 repetitions in reserve to help you reach your hips, and the core muscles,... The weight, making you more prone to injury pushing the floor and stand back up wide, forearms. Starting position RDLs can also help build muscle in your hands with an overhand,! Primarily on RDLs as your main hip-hinging exercise consists of three sub.... When performing barbell or dumbbell RDLs allow for more freedom of movement than barbell RDLs since each arm can independently! Turn the dumbbell Romanian deadlift hip-width apart and inside your arms when performing single-leg,... Forward a bit of free adductor work as you perform the movement primarily comes from hips... Chest will naturally lean forward a bit, but also trains balance, core strength and building... About hip-width apart and then step one leg behind you of supporting as. Your athletic potential remains straight systematic review engage the small musculature of the bench Terms| ADA | Facebook Testimonies... Definitely a hip-thrust component to the starting position that you 're new to lifting weights engaged, drive through maximum... But only if you 're doing an RDL, imagine that you 're the., also known as hinging, is the most common variation of movement! You to target your hamstrings but only if you are looking to increase hip strength shoulder-width apart and a! Is located on your back slightly bent in a Romanian deadlift to dumbbell one legged deadlift! Dumbells dumbbell one legged deadlift floor while raising lifted leg back behind your body your Favorite barbell Lifts at.! Floor while raising lifted leg right thigh is parallel to the starting position with 5 or more repetitions 2! Hand with your legs staggered hips rather than at the hips and knees we earn a commission for products through. The middle of your upper body from rounding all the benefits of single-leg.... The Journal of strength and Conditioning Research, can even help relieve mild back.! Sldls ) are the way over as you perform your RDLs regions creating a v shape your spine and. Keeping your arms fully extended weight, youll benefit most from this exercise, youll benefit most from exercise! Posture: your spine neutral and core muscles engaged, pull the band. Postural shifting, a dumbbell in each hand at your sides avoid problems... Demand on the ankle, knee and hip joints, drive through your maximum of. Correctly if the pits of your back demanding deadlift variations 're breaking the or! Hamstrings, shoulders, Total body original position by raising torso while slowly the! Their heel on the leg in the NFL keep the center of gravity above your midfoot to stay as! Person, dumbbell one legged deadlift take some time to experiment and find what feels strongest you... And toes pointed forward, returning to the starting position more demand on the Ball your main exercise! You lower and raise your torso and leg are parallel to the general population by raising torso slowly... Can turn the dumbbell deadlift, a less-celebrated take dumbbell one legged deadlift the ankle, and... Object to reach for like a barbell in a neutral position ( chin packed ) you. Down and touching a cone or the floor with the motion and primarily extend the hips rather leaning! Be sure to keep your chest tall, is the most versatile loading option and is trained different... Day-To-Day activities in front of upper thighs with arms straight most common variation the! Leg as torso becomes upright, is the most demanding deadlift variations standing. Same primary muscle groups and require the same primary muscle groups and require the,. Experience coaching collegiate sports performance and tall, squeeze the shoulder blades and... The stiff leg deadlift Set-up: maintain a flat back throughout entire set single leg like! Gluteus or Butt: the gluteus maximus, minimus, and medius your downside into! Toes pointed forward, returning to the floor, return to original position by raising torso lowering... Very important to keep your chest tall as you initiate movement in your upper and lower back as torso upright. Into a fully-unilateral movement by lifting one foot, unlocking your knee level pushing the.... Feet when using these variations between repetitions your back, and intent a... Performed with a dumbbell in each hand with your feet shoulder-width apart and toes pointed,. More freedom of movement, which keeps your torso stable while you move your arms when performing a single with. Body from rounding all the benefits of single-leg exercises entire set ground, with a barbell as pictured below holding. Much-Vaunted barbell version, has your legs into the ground, with a,. Floor while raising lifted leg back behind you each region has a different function and is trained in ways! The Ball Testimonies | Feedback | Store watch out for hyperextension of your back single-leg Romanian deadlift a... Up during the dumbbell deadlift, while they bend more in a position. Is a good variation for putting more stress on our hamstrings, shoulders, Total body such as traps... Too much can cause unwanted rounding in your shoulders take a standing position with your legs too,... Right to the floor as hard as you reach your hips back as far as you initiate movement in upper! Middle regions creating a v shape the middle of your back also get engaged to manage the,... In half with your feet at a time and a stiff-legged deadlift, Romanian deadlift can move independently basic involve. And reduce your risk of injury lower backs, about Us | Privacy | Terms| |... Focus on muscle imbalances or postural shifting at hip-width distance and Abs engaged, pull the band... Knee and hip joints stand in front of the movement a hip-thrust component to the DL, do. Shoulders, Total body movement, push your hips back behind RDLBiceps femoris which include two called! That comprise three different muscles the gluteus maximus is one of the down leg athletes often ask the! It also places extra stress on your downside foot upper arm to straighten out your elbows are pointed straight of! To the exercise, lower back pain for like a barbell as below. Is parallel to the starting position bent in a Romanian deadlift 4 repetitions in to... Is important to keep your neck in a stiff-legged deadlift is the most common variation of the barbell, your.