Exercise of the Week- Single Leg Romanian Deadlift

Hi everyone!

At times our bodies can struggle to work in an asymmetrical manner when we are performing a task. For this weeks exercise of the week I want to share a fun and different exercise that addresses stability within the lower limbs and the lower back. The Single leg Romanian Deadlift is a variation of a traditional deadlift which involves one leg lifting off the ground and extending out behind you.  The development of unilateral training helps to produce stronger bilateral movements, correct asymmetries, and decrease the likelihood of injuries.

Relation to golf:

The exercise helps assist golfers with core stability and help realign any weight shift in the legs that would occur in the performance of their swing.  This exercise helps to eliminate strength imbalances on both sides of the body which improves lower-body stability.  It also helps with hip stability and mobility which improves overall balance.

Instructions:

  1. Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.
  2. Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.
  3. Lift your extended leg and pitch your body forward until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.

• Single Leg Deadlift for Beginners- If you’re just learning this move, practice the hip-hinge movement without weights.
• Single Leg Deadlift for Weak Lower Back- Use lighter or no weights and engage the core to protect the lower back.
• Single Leg Deadlift for Tight Hip-  If you have tight hips, use a smaller range of motion to build strength and mobility.

Frequency:

Sets: 4
Repetition: 8-10

    

   

Hope you enjoy!

Munashe

 

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