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How to Perform Single-Leg Barbell Romanian Deadlifts

ByMike Collins

Single-Leg Barbell Romanian Deadlifts (SLBRDLs) are an advanced bodyweight exercise that can help improve the strength and stability of athletes in a variety of sports. Compared to traditional barbell Romanian deadlifts (RDLs), SLBRDLs increase the overall difficulty of the exercise as well as engaging more muscles in the lower body. One of the main differences between SLBRDLs and traditional RDLs is that during SLBRDLs, you must balance on one foot throughout the exercise, which requires stability and coordination. This makes it an ideal exercise for athletes looking to increase their overall athleticism.

Instructions

  1. As you perform the Single-Leg Barbell Romanian Deadlift, imagine you are tucking the dragon tail of a fierce mythical creature. Brace your core and keep those ribs pulled down to ensure that your lower back remains unaffected by the exercise.
  2. Let your hips journey backward on an imaginary slingshot, until you feel a light tension in your hamstrings.
  3. To ensure that your hips remain flat, imagine there is an invisible zipper on the glutes of your forward leg and keep it turned toward that knee at all times.
  4. As you return upwards with grace, lock out those hips without letting either your lower back or the front of your pelvis dip.
  5. Remember, one false move and the dragon tail could turn against you! Keep that lower back arched and hips closed at all times during the movement to avoid disaster. Enjoy!

Uses: SLBRDLs are great for increasing muscular strength and stability, as well as improving coordination. The exercise also engages the core muscles, helping to increase overall body control. For athletes looking to improve their sport-specific performance, SLBRDLs can be an excellent addition to any training program.

Benefits: SLBRDLs are a fantastic full-body workout that can help improve strength, stability, muscle control and coordination. They are highly effective at targeting the core muscles, which can help with improving balance and agility. Additionally, SLBRDLs are great for building posterior chain muscles, including the glutes and hamstrings.

What sports does it carry over to? SLBRDLs can benefit athletes in a variety of different sports, including running, soccer, basketball and cycling. The exercise works core muscles that are critical for balance and agility, which can help athletes move more efficiently on the field or court. Additionally, the exercise focuses on building posterior chain muscles, which can help with power and explosiveness during activities like sprinting or jumping.

One of the best benefits of SLBRDLs is that they can be scaled to accommodate any fitness level! Beginners should start light with a PVC pipe or light barbell and progress to heavier weights as they become more comfortable with the movement. Additionally, SLBRDLs can be modified by using a kettlebell, dumbbells or even a resistance band instead of a barbell. This provides athletes with more versatility when training and allows them to target specific muscles in different ways.

It is evident that single-leg barbell Romanian deadlifts are an effective exercise for a range of athletes, as they help improve strength, stability and coordination. They can be scaled to any fitness level, making them an ideal exercise for beginners and experienced athletes alike. With the right technique, SLBRDLs can be a great tool for improving performance in any sport!