Fitness Reaper

  • How to Properly Do a Dumbbell Romanian Deadlift

    This Dumbbell Romanian deadlift (RDL) is an excellent addition and an alternative to the traditional barbell RDL. To stay injury-free and gain any benefits from this workout, you need to do it properly.

    Below, let’s have a look at whyto incorporate the dumbbell RDL in your fitness program and how you can perform the movement correctly and safely. I love this workout and attempt to make my clients practice it as often as possible, however, it’s very simple to get it wrong.

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


    Dumbbell Romanian deadlifts, which are similar to the traditional barbell deadlift or Romanian deadlifts. They are primarily focused on your back and legs but they will also target your glutes and hamstrings.

    All in all it is the Romanian dumbbell deadlift exercises the following muscles:

    Hamstrings. Throughout the range of motion during the DB Romanian deadlift, your knee is kept in a slightly flexed position. This is the reason why this deadlift variation targets your hamstrings in a greater way than the standard deadlift.
    Glutes. The Romanian deadlift – regardless of whether it’s the dumbbell or barbell variant is a great exercise for the glutes due to the fact that you don’t work your quads as often like in the normal deadlift. Furthermore, you’re bent further down during a DB Romanian deadlift, which causes the glutes to work more in order to lift this weight to the top.
    Middle, upper, back, and the core muscles. The core and back participate in the motion in a static way, assisting you to maintain an upright posture throughout the exercise. When you reduce the weight and raise it up, your entire back and core will work hard to ensure your torso stays in a straight position.
    Forearms. Naturally, using the DB Romanian deadlift works your forearms , since you need to be able to maintain your grip throughout the movement.

    A dumbbell Romanian Deadlifts Benefits


    If you’re interested in the advantages of a dumbbell Romanian deadlift I feel I need to cover Romanian deadlifts vs traditional deadlifts in general and dumbbell vs barbell Romanian deadlift.

    First, let’s try to figure out how the Romanian deadlift with dumbbells compares to its counterparts in the conventional sense.

    Romanian Vs Conventional Deadlift


    As per the American Council of Exercise, one of the biggest advantages for Romanian deadlifts Romanian deadlift over the traditional deadlift is the fact that it teaches that you move from your hips. This is especially useful in the squat because you have to sit on your feet starting with your hips.
    Many people confuse lumbar mobility with hip movement. For any deadlift you must move your hips forward and never flexyour lower back. The deadlift requires that you lower your back while keeping your back neutral – most newbies struggle with this because they don’t understand the difference between lumbar and hip flexion.

    Because it is true that the Romanian deadlift is all about the extension of the hips, it’s a great tool for helping gym users to distinguish between movements in the hips and in the lumbar.

    Additionally it is also in addition, the Romanian deadlift is far superior for those who want to focus on the posterior chain muscles of your legs, specifically. The normal deadlift is able to work the muscles a bit too, but it’s more quad-dominant.

    Fixing the angle of the knee by fixing the knee’s angle, the Romanian deadlift is able to put more stress on your glutes and the hamstrings as we have explained previously.

    Dumbbell Vs Barbell Romanian Deadlift


    If compared with dumbbells Romanian deadlift the dumbbell version has the following benefits:

    Easier to master. A dumbbell Romanian deadlift may be the easiest to master due to the fact that dumbbells have less restrictions than the bar. Barbells dictate your body angles and hand placement, while dumbbells may be held in any position that is comfortable for you.
    More compact weight distribution. Proper weight distribution is vital for every exercise, and it’s one of the areas that beginners have trouble with. Since dumbbells can be kept more close to your physique, the dumbbell Romanian deadlift features smaller weight distribution and could be more efficient than the bar deadlift.
    Faster weight changes. This is especially beneficial for drop sets – you simply grab lighter dumbbells when you’re required to rapidly lower weight.
    Home gym friendliness. A dumbbell Romanian deadlift is more gym-friendly as dumbbells require less space than a barbell with plates.
    Weight that is lighter. The weight you can lift using the dumbbell Romanian deadlift is typically less heavy, which could result in a lower chance of injuries.

    How To Do Dumbbell Romanian Deadlifts?

    The correct execution of this dumbbell RDL is essential to your health over the long term. Additionally, if the form you are using is garbage and you are not doing it correctly, your gains will to be a bit low.

    Here’s how you can set up for the RDL and perform it correctly:

    Grab a pair of dumbbells with a suitable weight. If you’re not sure about how heavy you should go Start with a lighter weight and then increase the weight if needed.

    Begin by standing with your legs about hip-width apart. Keep your knees soft and slightly bent. Keep the dumbbells straight in front of your hips. Keep your palms facing forwards towards your legs.

    Assume a neutral spine position. Squeeze your shoulder blades together Keep your chest in and hold your core tight.

    Begin by tying your waist around the waist. Then lower the weight toward the ground. The weight should be lowered until you feel an increase in tension between your hamstrings and glutes. When you are lowering, you may extend your knees a bit more although, it is recommended that your knee’s angle should remain the same throughout the lifting.

    Squeeze your glutes and push your feet to the floor to help lift the weight up.

    Repeat at least as many times as is necessary. For a start 10 to 12 repetitions in 3 or four sets can be very effective.

    In regards to knee bends, some people bend their knees more than others. How much bend you can make your knees depends on your individual preferences and flexibility. Try to bend your knees in a minimal way but ensure that your spine remains neutral no matter what.

    Dumbbell Romanian Deadlift Form Quick Summary

    Keep your feet wide apart, then grip dumbbells using both hands.

    If you have a straight back you can bend your knees and lower yourself to an almost 90 degrees angle.

    Lower the dumbbells down below your knees, while keeping the dumbbells as near to you as is possible.

    Check that your spine remains in a neutral position. keep your heels firmly planted and extend your knees and hips, while pushing your glutes towards the top of the movement.

    Proper Form To Perform A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes To Avoid


    The Romanian deadlift can be difficult for novices, especially if you aren’t familiar with the base movement – the conventional deadlift. Here are a few blunders you need to be aware of when performing the RDL:

    The knees should be locked out. If you lock your knees, you won’t be able maintain an upright spine through the range of movement. In addition, you may not have the hamstring and glute ability to perform exercises like the RDL on straight legs, in the first place. A slight bend is fine to do this exercise.
    Rounding the back. For beginners, it is possible to not grasp the “hip hinge” cue well and flex their lumbars, instead of their hips. Keep in mind that an ideal RDL demands that the sole movement is performed by your hips. Your knees and your back should not be moving during the exercise (though knee motion is okay as well). This is to ensure that your back is in good health and you will get the stretch you need in your hamstrings.
    The GIF above shows you what your back should never look like when doing the RDL.

    Looking either way. To protect your neck ensure that you look down as you lower the weight towards the floor. Some people prefer not to look forward, in order to maintain the spine in a neutral position. This could cause excessive stress on your neck. Because it’s a part of the cervical spine, your neck needs to be aligned with the rest of your back.

    What are the Dumbbell Romanian Deadlift Variations And Alternatives?

    If you’re not fond of deadlifts with dumbbells Romanian deadlift, or you want to vary your workout Here are some alternatives and variations that you can test out.

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


    If you’ve learned the basic dumbbell RDL and you’re ready to attempt one-leg Romanian deadlift.

    This variation is usually performed when standing on one foot while holding a dumbbell with the opposite hand. If you are standing on your left side, it is recommended to hold the dumbbell in your right hand.

    The single-leg RDL is performed in the following manner:

    You can balance on one leg, then lift a dumbbell with the opposite hand. Keep your knee slightly bent.

    Then bend forward and decrease the dumbbell. Lower the dumbbell till you can feel an increase in your glute and hamstring muscles of the leg you are working on.

    The dumbbell should be brought back up by using your glute.

    The single-leg Romanian deadlift is extremely demanding for your body’s balance. Start with a light weights to lay the foundation for heavier weights.

    I’m not sure I’d do the single-leg RDL regularly but it’s a great exercise to bring more variety to your routine or address an imbalance in your muscles. It’s great for strengthening your core as well.

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


    You could also try one-legged dumbbell RDL by using the hand on the same side as the leg that is balancing. This variation is performed exactly the same way as the opposite-side single-leg RDL however it is more demanding on agility and balance.

    Stiff Leg Dumbbell/Barbell Deadlift


    The deadlift for the stiff leg, also known as the barbell dumbbell, is very similar to the RDL and often misinterpreted as it. But there is one big distinction between them – The stiff-leg deadlift requires a very slight bend in your knees(straight but not locked legs are the best) It also indicates that the bending of the knees must not change during the entire movement.

    Due to this subtle change in technique due to this subtle change in execution, the stiff leg deadlift increases the load on the hamstrings as well as the glutes more than the Romanian deadlift.

    The weight is often lowered to the floor during the deadlift with stiff legs, whereas the RDL generally stops about mid-shins.

    Other than the knee angle and the movement range, the right posture for both types of the deadlift is nearly the same – keep your upper body in a rigid position and move your hips at a hip. However, you require more flexibility to correctly and safely complete the deadlift with stiff legs.

    The Conclusion


    A dumbbell Romanian deadlift is an amazing exercise, and it is a must to incorporate it into your workout routine. It’s particularly effective for building posterior chain muscle strength and mass.

    However, keep your back level throughout the entire process and try to catch that feeling of tightness in the hamstrings while you lower the weight. These two tips are essential to ensure the safety and effectiveness of performance of the RDL.

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  • How do I Do it? Daisy Keech Ab Workout

    The Daisy Keech ab workout has seen more than 23 million views on YouTube since it went live last year. Keech claims that by doing the abs workout daily you can achieve the perfect hourglass-shaped waist however, I’m skeptical. It’s extremely unlikely to alter your body’s shape – various other factors are in play, including genetics and nutrition (check out our comprehensive guide to achieving an enlarging waist) and so the idea of claiming an ‘encased waist’ with a single workout seems deductive. Plus, there’s so much more you can gain by pursuing performance goals instead of aesthetic ones , like the feeling of achievement and self-confidence that come with lifting weights when doing strength training, for example.

    While it’s true that the Daisy Keech ab workout may well contribute to more muscle definition If that’s what you’re afterand enjoy the routine We’re not advocating that you stop doing it. However, we don’t recommend following a workout routine solely for the sake of aesthetics.

    Additionally, we’re not able to determine whether or it is true that Keech is a certified personal trainer, which is why we called on two fitness experts to give their opinion: Anthony Fletcher, a biomechanics and PT expert, and Sarah Winterbottom, Senior Trainer at Barry’s Bootcamp, and an instructor on Courtney Black’s app. This is what they had said about Daisy Keech ab workout, after I tried it every day for a week.

    What’s Daisy Keech ab workout?

    This is the exact sequence of the Daisy Keech hourglass abs exercise. Every exercise is repeated repeatedly, and there’s not stopping for 10 minutes.

    Basic crunches: 1 .


    • Bicycle kicks: 1 minute

    • Jack knives: 1 minute, 15 per side

    • Russian twists : 1 minute

    • Toe taps: 1 .

    • Bicycle crunches : one minute. 15 seconds per side

    • Scissor kicks: 1 minute

    • Reverse crunches: 1 minute

    • Butterfly begins: One minute

    Does the Daisy Keech ab workout effective?

    The chances of it garnering an hourglass-shaped waist as it claims are low. Fletcher explains: ‘The shape that your waist takes is mostly determined by the amount of tissue in the region, the form of your rib cage or pelvis, and the gap between your pelvis and the ribs. How big or small your waist appears will depend on how wide your shoulders are.

    ‘We can’t affect any of these with exercises alone. Even doing just 10 minutes every day won’t affect the amount of tissue that you have. Many of these aspects are down to genes.’

    That said, Fletcher adds that while keeping a routine isn’t going to help with the “hourglass” figure However, it might be beneficial in different ways. There is plenty of evidence to suggest that keeping your muscles around the spine (i.e. your core) active could protect your spine from injury. However your core is the only thing that’s active. Daisy Keech hourglass routine is exclusively focused on the abdominal muscles in front and hip flexors, which could result in an imbalance in your spine’s stability, if it is the sole form of exercise you perform.

    ‘The upshot is that you could experience more endurance in the muscles in the anterior part of your trunk as well as your neck and hips but it’s not the “hourglass” shape.’

    Winterbottom adds: ‘The hourglass training is focused on the lower and upper abs. It’s beneficial to focus on these particular muscle groups, but improving overall core strength is the main goal and for that, you need to include all three of the planes of movement (up down, up, side to side, forwards and backwards). The exercises included in Daisy Keech’s ab exercise focus on only the up and down movement.’

    My Daisy Keech abs workout review

    1.She doesn’t provide any form-related cues

    Other than an intro and closing, Daisy doesn’t speak during any of the exercises. No form cues, no technique advice. Nada. Nada will notify you that it’s time for the next exercise, but only gives the name of the move. There’s plenty to think about while doing ab exercises , if you’re trying to do them properly and safely, and it’s the trainer’s job to guide you through the exercises. Instead, I found myself trying to raise my neck to take a more detailed glance at her style for me to emulate. Not the one.

    2. The workout doesn’t incorporate obliques

    During her intro, Keech mentions that she isn’t a fan of oblique exercise because she doesn’t want to stretch her waist out’, rather , she wants to ‘cinch it up’. From all the fitness pros I’ve interviewed as well as the studies I’ve done, this was a big signal. I’ve been taught that a well-balanced physique is the one that performs most effectively, so to overlook a certain area of your core solely due to the sake of aesthetics seemed a bit crazy.

    Granted, a week wasn’t enough time for me to detect any issues but I’d wager that if I had never done Oblique exercises, I’d struggle with other exercises, such as exercise as well as reformer pilates that require total body strength.

    Fletcher tells me this would most likely be the case and that ignoring oblique work could increase the chance of injury. The training of your obliques usually done in a lateral manner. If you don’t perform exercises in this direction of motion, you might decrease your stability and increase the chance of injuries.

    Obliques also play an major role in protecting your spine. Every muscle in your body, including your obliques, protect your spine by distributing forces through their connective tissue, which reduces stress on the discs of your spine. If you do not strengthen them and you don’t, you’ll risk of injuring your spine.’

    Winterbottom suggests that not paying attention to the oblique area can be problematic especially in our time and age, where many of us are spending much of our time working at home, which may result in a’more active lifestyle’. Obliques that are strong will help reduce lower back pain, which I’m seeing a lot more of nowadays, when a lot of my clients spend more time than ever at a desk”, she says and adds that oblique exercises are crucial for good alignment and standing.

    3. Repeating the same exercises can be beneficial however, they could become boring

    I don’t know about you but performing the same exercises day in, day out, quickly got boring. There’s certainly something to be advocated for doing the same exercises repeatedly (it’s just the way to improve at them since they’re the only way to improve them, after all) however, there are plenty of different ab exercises that work the same area.

    Fletcher suggests adding these moves into your routine ‘A simple side plank to increase the capacity of the muscles at the sides of your spine would be an excellent option to incorporate in, as would an exercise dog that trains your endurance as well as neural connections between your low back, the hips, and the upper back. Additionally, you can do a kneeling shoulder tap for training your muscles to resist rotation and maintain your spine in a potentially safer position that your regular sit-up twists.’

    And Winterbottom? ‘The most effective core exercises are those that assist you in moving more efficiently and efficiently in day-to-day life, and I always make sure that my clients’ workouts encompass all movement planes. My favourite core exercises for these are hollow holds, crunches, planks, oblique crunches deadlifts, and jackknives.’

    4. It could not permit the growth and recovery of muscles.


    In addition, Keech do not allow rest between sets of exercise, but you’re not allowed to take days off. This could hinder muscle growth. Numerous studies have demonstrated that ignoring rest days and overtraining can cause the body to produce more cortisol (the main stress hormone within the body) which could cause a decrease in development hormone (GH) release, which is related to decreased muscle mass and strength.

    Fletcher discusses how a lack of rest during sets of exercises could also be harmful. “The more intense the burn and the less you’re likely to feel. If the weakness is affecting your technique, you’re at risk of injuryand will not reap the benefits of your workout.’

    He refers to a specific study where a group of rugby players who were forced to use an unavoidable weight were in comparison to another group, who performed a few repetitions, followed by a rest, then repeated another set of reps. The study found that the team that took breaks during rest was as robust as the group that did not. Go figure.

    Winterbottom concurs: ‘It’s especially crucial to keep your form in check while working out your core as if your muscles fatigue and your technique starts to slide your lower back could begin to overcompensate. This is when injuries could set in.’

    Do you have a problem with not getting enough rest days? ‘Muscle soreness is produced from injury to the muscles, and the damage has to be repaired before the muscles can function optimally once more,’ Fletcher claims. If you don’t experience soreness in the morning, then there’s probably not much damage caused, and you could be fine to go back. But , damage and recovery are essential to making you stronger. I wouldn’t recommend that people push their muscles every day as this could potentially disrupt the process of recovery and lead to injuries.’

    Daisy Keech ab workout prior to and following

    We’re not interested in the whole “transformation” talk (they’re typically thought of as quick fixes, and the long-term, sustainable lifestyle ought to always come first) however, I wanted to share my “before and after’ results to show that doing your Daisy Keech ab workout every all week long may not be very beneficial to improve your body’s appearance, in the case that’s what you’re searching for.

    I canhowever, vouch for the exercise that targets your abdominal muscles, in that mine definitely hurts every day. So, if you take our advice and opt for performance and skill-based goals over aesthetic ones, the Daisy Keech ab workout may well come in useful – be sure to remember our tips on proper fitness, resting if you need to and doing exercises that work every muscle in your core.

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  • Is The Celeb-Backed Man Being Food All It’s Cracked Up To Could It

    The human being diet is said to boost energy beautiful skin, perfect sleep and more, but is it really a panacea for better health?

    While some socialites are “swearing” at eating a human being diet, Sydney dietitian Jessica Spendlove is warning people to be wary of beginning excessive and restrictive eating plans particularly for those who have an history of eating disorders.

    “My main concern is for those who have an history of eating disorder or eating disorder,” Jessica says.

    “Also you should consult with those who have an unknown or known medical condition, having a condition that is very restrictive could cause flare-ups or lead to unknowable effects.”

    What Is The Human Being Diet?


    Human Being Diet: The human being diet is an eating plan that was that was developed by UK nutrition expert Petronella Ravenshear. The program was released in a book of the same title in the year 2018.

    Affirmedly embraced by celebrities, including the fashion designer Donna Ida and make-up artist Jemma Kidd The human being diet claims to provide unending energy, ideal weightloss, flawless skin, refreshing sleep, better sex and a healthy digestion.

    The three-month program for diet and exercise is recommended for women and men who aren’t pregnant or breastfeeding, and is a metabolic reset which comprises 10 rules.

    Petronella believes that the human being diet can boost energy levels, stabilise blood sugar levels balance hormones, and relieve many pain-producing conditions.

    What Does The Human Being Diet Involve?


    Petronella says that the initial 16 days her diet as “hardcore” at her blog, as they are oil, alcohol, sugar and grain free.

    The four phases of a diet are:

    Phase 1: Preparation, that includes two days of vegetables only.

    2. Reset, which includes 14 days of eating three meals a day that combine equal weights of one kind of protein and a mixture of fruits and vegetables. It also includes eating an apple every day.

    Third phase: Burn, that is comprised of 10 weeks of a continuation of phase two, with the addition of olive oil as well as a weekly treat meal.

    4. Forever – it is a continuation of the phase three and a study of which foods work best for our bodies. Making experiments with treats but preserving your human being diet

    Is The Human Being Diet Good For Us?


    The excessive and restrictive nature of the initial stages of this program are reason for concern, According to Jessica.

    “The beginning and second phases can be very restrictive as they are eliminating several food groups which should be included in a person’s diet to provide many health benefits,” she says.

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

    But Jessica states that following this diet over a long period could risk many nutritional deficiencies.

    “My concern would be even the possibility of developing a disease, based on the individual and their genetic profile is,” she adds.

    Jessica says that anyone looking to begin a healthier eating plan should discuss their personal needs with a dietitian or medical practitioner.

    “When it claims to do all things, such as improve digestion, enhance skin, have better sexual relations and lose weight, or sleep better, and it sounds too good to be true, it generally is,” she says.

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

    The Single leg deadlift is an entire body, full, functional exercise that is utilized for rehabilitation, in addition to strength and conditioning goals alike. The posterior chain is stimulated to a high level of activation while working in single leg strength, which is absolutely vital for injury prevention as well as sports performance. Furthermore, because this single-leg Romanian deadlift is an adaptation of a fundamental movement pattern, it is a hip hinge exercise, it is possible to modify it in many different ways to discover a suitable exercise for everyone! Whether you are a complete newbie to fitness and strength, or an experienced professional who does it regularly, the Romanian Deadlift (RD1L) and its variants regularly, this article will cover the amazing benefits of the one-leg Romanian deadlifts as well as an easy step-by-step method for mastering the single leg Romanian deadlift.

    Romanian Deadlift vs Traditional Deadlift


    Although they are similar, there are few subtle distinctions in these two types of deadlifts. Romanian deadlift and the traditional deadlift that must be addressed first before we discuss the single leg Romanian deadlift. The deadlift is classified as a hip hinge movement that is, it involves movement around in the hip joint from its flexed position in an extended state. When we break it down more, we could classify the deadlift as vertical hip hinge as opposed to a horizontal hip hinge motion, like a hip thrust. The main differences between the Romanian deadlift and the standard deadlift are as follows:


    • The Romanian deadlift is performed from a standing position and begins using an 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, the Romanian deadlift is more of the hips being hinged with a slight bend in the knee all the time; whereas the traditional deadlift hinges on both knees as well as the hips.

    • A Romanian deadlift is usually cued by pulling the hips via the heel and feeling a stretch in the hamstrings; whereas the traditional deadlift is typically described as a push off from the ground using a full feet with knees

    • When it comes to the same muscle groups and muscle groups, the Romanian deadlift produces higher levels of glute and hamstring stimulation in comparison to the traditional deadlift, which is more effective in triggering quadriceps muscle activation


    Both variations, such as the Romanian deadlift and the traditional deadlift should be learned and trained to ensure optimal performance!

    Make sure your hamstrings are bulletproofed for Single Leg Deadlifts


    Hamstring injuries are among the most common soft tissue injuries in sports. They can be extremely difficult and frustrating because of the frequent occurrence. This is largely because people aren’t properly rehabbing their injury. It’s time for a change in the perception and take charge in caring for your hamstrings! This program will expose your hamstrings in a safe and effective manner to prepare you for more challenging activities such as that single-leg Romanian deadlift!

    Single Leg Deadlift Benefit #1: Functionality of the whole body. Movement


    The Romanian deadlift should be a staple of every strength and conditioning routine and with good reason. If done correctly it can affect the entire posterior chain (glutes calves, hamstrings and back extensors) is hit by only one exercise. There is no better feeling than picking up large chunks of $h!t off the floor especially in the rehabilitation training setting to teach the person to believe that the back is, in actual fact, extremely strong. The single leg Romanian deadlift is easily transferrable to different situations and settings which closely mimic everyday tasks like picking up objects from the floor. Everyone must be in a position to bend over and pick up an object from the ground without thinking about it!

    The single leg Romanian deadlift is among the best methods to concentrate on the hamstrings. While many associate hamstring exercises with the legs curler (which certainly targets the hamstrings) The hamstrings originate from the hip which means that hip extension exercises are also aimed at the muscles of the hamstrings. Why is this important? Since, in normal daily movements it is actually the hip extension, and not knee flexion, which plays the most significant role in power development and movement across a variety of sports such as running, walking, and even biking!

    Single Leg Romanian Deadlift Benefit #2: Tests Your body’s three primary balance Systems


    In contrast to a typical Romanian deadlift one leg Romanian deadlift adds a component of balance to the workout. By standing on only one leg, you’re in a position to test your static balance that is composed of three separate sensory systems, including vision as well as sensory (proprioception as well as touch, pressure, vibration, stretch of the muscle) and vestibular (equilibrium). Incorporating the movements of a single leg Romanian deadlift, you’re now additionally trying to test your dynamic balance. Exercises that challenge your dynamic balance are more effective and, for the most part advised as opposed to static balance workouts when one can easily walk on just one leg. Although you can improve your balance in MANY ways, one of the most efficient ways to do so is to do single leg exercises, such as the single-leg Romanain deadlift! The addition of an external load like a kettlebell can create a whole new challenge, like the two variations below. Balance is easily the hardest part of mastering deadlifts with just one leg Romanain deadlift – we’ll cover how to master this in a bit!

    Single Leg Romanian Deadlift – Ball toss


    How to: Grab a weighted slam ball. Get on one foot and do a single leg RDL, hinging at the hips. Once you reach the bottom of the single leg RDL then you can throw the ball onto the ground and then catch the ball as it comes back up.

    Feel: You should feel all your muscles from your hamstrings and glutes working, in addition to your foot, which will help stabilize yourself.

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

    Single Leg Deadlifts Benefit #3: Strengthens the foot Intrinsics and Calf Muscles


    Balance-based exercises with dynamic dynamics, like the single leg Romanian deadlift, don’t just test your somatosensory, vision, and vestibular systems but also challenge your foot strength. While your senses are responsible for being able to detect changes in balance, it’s actually the muscles who are accountable to carry out and control the correct adjustments! In particular, the muscles in your foot and calf are the primary ones responsible for making the small, postural changes in your foot that enable you to keep your balance. The muscles that are involved include the posterior tibialis, peroneus longus, triceps suae muscles, and the tiny foot intrinsics. These muscles are commonly weak in people suffering from ankle and foot pain including plantar faciitis.

    The single leg Romanian deadlift is a great exercise to build these muscles as they are heavily relied upon for maintaining balance during this particular movement. If you’ve done it right, you will feel a good burn in your foot and ankle which means you’re working the correct muscles!

    Single Leg Romanian Deadlift Tip 1 How to Learn to Hip Hinge


    Before you can even consider performing a single leg Romanian deadlift, it is essential to first master how to hip hinge correctly. There are many methods to master the hip hinge, however many of them involve using a dowel, cutting down on the degree of freedom or using a reactive neuromuscular training.

    First, let’s discuss the use of a dowel placed on your back as you learn to hinge your hips. The point of the dowel is to give you feedback so that you can learn to move on your hips rather than your back. To accomplish this, put a dowel behind your back, with one end in contact with your head and on your tailbone. On the other end, the middle of the dowel ought to be near your back’s midline. Make sure that you stay in the three points in contact for all of the move. When you are ready, bring your chest forward, bringing it hinging predominantly at the hip. This is accomplished by moving your torso up and pulling your butt back. Lower yourself as far as you feel comfortable , while maintaining the 3 points of contact, then push yourself back up using the muscles located in the back of the leg. Keep the three points of contact throughout this exercise, (tail bone, mid-back, and the front of the head).

    Hip Hinge Dowel


    With our Hamstring [P]Rehab Program we provide you with tons of different movements to learn to master the hip hinge in order to improve your ability to manage your hips!

    Additionally, by learning how to adjust our hips using the knees, you’re essentially eliminating “purposeful movement” by the knees and focusing solely on the movement of the hips. This is referred to as eliminating any degree of flexibility in a movement. Yes the knees are still moving but as a consequence of the hips moving. Having a superband around the hips is a signal to encourage hip extension and provides the directional cue for sinking the hips to the side and move them forward. This is called reactive neuromuscular training or RNT. Some people perform better by having the band come from the front. Play around with it since everyone responds differently to different signals. Another method that many enjoy is standing a few inches from the wall, and cue the client to push their hips backwards and then touch the wall. Making the hip hinge motion is the first step in the process to learn the single leg Romanian deadlift.

    Tall Kneel Hip Hinge – Band


    Begin by kneeling on both knees and anchoring your body with a band at waist-level. The band should be tied to your waist. Press your feet into the ground with your heels pointed upwards. Sit back on your heels by bringing your hindquarters forward towards your hips while keeping your shoulders straight. From here, push into the ground, and then push your hips forward against tension of your band. Be sure to keep your back straight during this exercise. Also, avoid slouching!

    Single Leg Romanian Deadlift Tip 2: Keep the hips in check


    The most difficult aspect in the single-leg Romanian deadlift is the control of the hip, particularly of the back hip as it expands in the descent portion of the exercise. This is especially true when the participant or athlete have neglected single leg exercises in their training routine prior to this. The most frequently observed fault is the outward pelvic turn which can cause a shift in the center of balance and loses the necessary hamstring tension required to finish the exercise.

    To correct this issue, a cue I like to use first is to “keep the front foot pointed toward their leg that is in stance.” This encourages you to keep the hips in a neutral position. Allowing your feet to point out to the side is indicative of a lack of pelvic control. The point at which your feet are towards the side, your pelvis will follow, and vice versa!

    Another cue for manual use can be made using a foam roller. The foam roller essentially connects the hand and foot of the user. In addition, by bringing the hand back straight in a line, it makes the foot and leg to follow a similar route straight back, and keep the foot facing down.

    Single Leg Deadlift – Foam Roller


    When you are standing, put the long end of a foam roller over your foot. While holding your hands that is on the other side, press down on the other side of the foam roller. While balancing on the leg without the roller and keeping the back straight pivot towards the hips, then maintain holding the roller on the foot. This will cause your foot to rise behind you. Return to your starting point after you have hinged as far as you’re able to. Try pushing your foot forward in a straight line.

    Single Leg Romanian Deadlift Tip 3 Tips for Balance Support


    Balance issues are probably the biggest issue people face when they learn the single leg Romanian deadlift, particularly as we add external weights like dumbbells or kettlebells. In the video below, we cover some of our most-loved drills to help improve your balance while using the single leg Romanian deadlift. Just having another place of contact to your rear foot can be vital when it comes to maintaining your balance! Do not think of putting your foot down as a failure. Instead look at it as a bridge to truely mastering your single-leg Romanian deadlift!

    Master The Single Leg RDL


    We’ll show you how to repair and master your single leg RDL!

    The 2 most common flaws we observe in this single leg RDL are:


    • The risk of losing your balance during the exercise

    • Not feeling your glutes activate when you exercise?


    Kickstand Romanian Deadlift


    Start by stepping into a staggered place with the large portion of your weight on your front leg. After that, concentrate on hinging mostly at the hips. This can be achieved by moving your torso forward , and then pulling your butt back. As low as you are comfortable and then you can pull yourself back up using the muscles on the back of the leg. Squeeze your butt once you’re completely upright. The leg behind serves to provide some stability. However, you must ensure that the front leg is performing the majority of the work here.

    Single Leg Romanian Deadlift against wall


    Begin the exercise by balancing on one leg in front of an object. Place your back foot on the wall behind you to provide the support needed to make balancing easier. Next, focus on hinging mainly at the hips. This can be achieved by moving your torso forward and pressing your butt back. Begin to lower yourself until you feel you are comfortable, and then lift yourself up using the muscles at the back of the leg. You can squeeze your butt once you’re up so that you are standing fully straight. This workout requires a lot of stability and balance. Ensure that you’re keeping your feet engaged muscles.

    Tip 4: Increase Tension


    The process of increasing the tension in BOTH your hamstrings and your mid-backmuscles, can assist greatly in not only stability but also feeling the right muscles are working! As discussed above, imagine the weight of an elephant resting on your back as you’re exercising. If you find it difficult to imagine then you could test something as simple as a Romanian deadlift isometric with a heavy weight. Just holding weight, many times will be enough of a cue to get that posterior chain!

    RDL Isometrics – Kettlebell


    Place a kettlebell onto the ground in between your legs. Then, with your hips bent forward, slightly bend your knees and keep your back straight. With both hands, reach down and grab hold of the kettlebell. When you are keeping your back in line with the floor, and keeping your arms straight, gently lift the kettlebell by using your glutes and the hamstring muscles. Once it’s barely off the ground, keep it in that position for 5-10 seconds and then let it go.

    Single Leg Deadlift – LAT TENSION


    Another exercise that will help you build up tension is the one-leg Romanian deadlift that is accompanied by lat tension. The bands you use to anchor yourself above your head. With a band in each hand with your straight arms, draw down where your arms are by your sides with your palms facing back creating tension between your sides and back. Maintaining tightness on the band all the time you shift your weight onto one leg, then pivot forward at the hips as you push the opposite leg back. Keep in mind that the body is one unit, therefore building up tension in your mid back using the bands will also aid in activating your hamstrings and glutes!

    Single Leg Romanian Deadlift Tip 5: Use a Landmine


    Landmine Romanian deadlift is an ideal improvement after mastering the bodyweight single led Romanian deadlift. It’s the same movement albeit with more stability as a result of the barbell being attached to the earth. A landmine Romanian deadlift should follow an unfixed arc. This aids the person in learning how to place their hand and shoulder when they fall into the movement. Start off with no weight , and only the barbell. With the landmine Romanian deadlift there are two ways to include offset contralateral loading. I tend to prefer to use the contralateral load since the latter is more easy to maintain balance and also requires you to use muscles in your glutes!

    Single Leg RDL – Landmine, Offset


    Put a barbell into a landmine and stand at the top of your barbell. Move your weight towards the side of the leg, bend the knee, hinge at the hips, and then reach down and grasp the barbell’s top using the arm the landmine rests on. Pull the bar up returning to the starting position . repeat.

    Put it All Together


    After you’ve completed all the microregressions and built one leg Romanian deadlift technique from the ground up as described in this article and you’re now ready to build it all up! First, start off unloaded – without any weight.

    Once you’ve mastered this and are ready to load the movement, I recommend beginning using the barbell. The control of two hands is easier. load makes it easier for you to stabilize, and once you master that can you progress to unilateral loading with a dumbbell or kettlebell. Be sure to place the unilateral weight in the opposite hand from the stance leg!

    I hope you enjoyed this step-by-step guide to drills you can apply to learn the single-leg Romanian deadlift! If you have questions do not hesitate to leave comments!

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