Romanian single leg dumbbell deadlift - an exercise for developing balance

The Romanian single leg deadlift can be performed with either a barbell or dumbbells. It's clear that the weight of the apparatus should be at least two times lighter than when performing the exercise on two legs. This option will allow you to additionally load the stabilizer muscles, which do not work during all other options for performing the Romanian deadlift.

Combine a Romanian on one leg and on two , so you will achieve better results. The single-leg Romanian deadlift will help you develop muscles evenly on both legs. This kind of traction turns out to be like a fight against lagging muscles.

With a barbell or dumbbells?

The first times (2-4 workouts) of the Romanian deadlift on one leg should be done without any weight at all in order to learn how to maintain balance correctly.

Deadlifts can be performed with symmetrical or asymmetrical . as symmetrical weight, or, less commonly, dumbbells of equal weight. In this variation, the single-leg row is an excellent exercise for developing the gluteus medius, minimus, and hamstrings .

The asymmetrical version is performed with a dumbbell (weight), which is held in one hand. The load on the main movers (the muscles of the back of the thigh and gluteal muscles) decreases , but at the same time the demands on the muscles that provide stabilization of the position increase.

The single-leg deadlift with asymmetrical weights is a corrective exercise that will help you coordinate the work of the pelvis and shoulder girdle. A neutral spine position is very important when performing deadlifts. The movement should occur in the hip joint, in the shoulder joints, plus a slight flexion of the knee, but not in the joints of the spine.

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Recommendations for implementation

Basic recommendations when performing any deadlift:

• You should try to avoid standard and other mistakes.
• If possible, use special straps and athletic belts.
• You should choose shoes that are suitable for such exercises, usually any sneakers with very thin soles.
• Before starting your workout, you need to warm up your body well and stretch.

All subtypes of deadlift are widely used in bodybuilding, powerlifting and crossfit, as well as in other sports disciplines. This is one of the most effective exercises for gaining muscle mass in the legs, buttocks and lower back.

Such training should be carried out carefully, avoiding all kinds of mistakes, since the load on the back during deadlifting is colossal and improper execution of the exercises can lead to serious injuries.

Gluteal muscles and “single exercises”

The impact of “one-legged” exercises on the musculoskeletal system determines their place in the training program. Standing on one leg creates an additional torque that brings the hip of the supporting leg, the pelvis, and with it the entire upper body. The unsupported leg acts in this case as a burden, which leads to an increase in the force that needs to be produced by the hip abductor muscles. Hip abduction is carried out by the gluteus medius and minimus muscles, respectively, these muscles receive an additional stimulus for development.

Lightweight technology

You need to understand that the Romanian single-leg deadlift is an already complicated version of the classic Romanian double-leg deadlift. The trick is that you not only need to straighten your leg, but also maintain your balance. This forces many stabilizer muscles to work. The exercise works well on the buttock of the working leg.

In this variation of the exercise, one leg will be working, and the other will be resting at this time. Some authors recommend lifting your resting leg up, but even with minimal weight it is difficult to maintain balance with this approach. Therefore, a better and safer option would be to take one leg back and place it on your toes to stabilize your balance.

1. You need to raise your knee as high as possible so that the target muscle group can feel the load. At the same time, the leg that stands on the floor tenses , as well as the abdominal muscles, which act as a stabilizer ( Analysis of the most effective abdominal exercises ).
2. The body slowly bends forward at the hips and the non-working leg is moved back . While in this position, the supporting leg stands on the toe and is sure to bend slightly at the knee joint. After this, you can take the dumbbells/barbell from the platform.



3. The body is straightened and lowered by contracting the gluteal muscles . The hips are pulled back to maintain balance and the dumbbells are placed in the starting position. It is important to make sure that the dumbbells or barbell rest completely on it between repetitions.

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Romanian deadlift: execution technique

There are at least eight types of deadlifts, so many people do not understand their differences and, accordingly, perform the elements in the same style. The whole point is to shift the load, so the execution technique will be different.

The step-by-step technique for performing the Romanian deadlift will be as follows:

Step 1. Set the desired weight on the barbell and approach the bar. At the same time, we place our feet shoulder-width apart and slightly bend our knees. Feet parallel to each other, back straight.

Step 2. Bend over with a straight back and take the bar with a grip towards you. At the same time, we spread our arms slightly wider than our shoulders.

Step 3. Straighten up with a smooth movement. The back remains straight, the shoulder blades are brought together, the arms are slightly bent at the elbows. At the top point, you need to move your pelvis forward and achieve a straight spine.

Step 4. With a deep breath, we begin a slow downward slope. The pelvis now needs to be moved back. The shoulder blades remain retracted.

Step 5. When bending over, the barbell should be held near the front of your legs. In the lower position, the maximum stretch of the hamstrings should be felt.

Step 6. The upward movement should begin immediately after the bar reaches the level of the knees or the middle of the shin. In this case, the lifting should occur due to a push from the floor with the feet.

An indicator of the correctness of the exercise in the resulting load: the hamstrings should get tired, not the lower back.

The classic Romanian deadlift technique is ideal for women. If performed correctly, the load will be placed on the gluteal muscles and the back of the thigh, the attractive shape of which is achieved by any representative of the fair sex.

How to do the crane exercise: advanced version

Remember that in this position, the Romanian deadlift on 1 leg is a difficult and traumatic exercise, so the crane exercise is only for experienced men and women!

1. First, you need to place the sports equipment on a small elevation, for example, a singing platform. After this, lift one leg and slowly lean forward towards the hip joint. At this moment, the working leg should straighten and as a result form a straight line with the body.



2. Once in this position, bend the knee joint of the supporting leg and take the implements in your hands. Straighten your body by tightening the muscles of your buttocks. To make it easier to maintain balance, your hips should move back. After this, you need to return the dumbbells to the elevated position. Between repetitions, the apparatus must lie completely on the platform. Professionals can do this exercise without a step platform or bench. But in this case, the exercise becomes more difficult.

For the exercise to be as effective as possible, the working leg and body must move synchronously . Your movements should resemble the work of a well crane.

For beginners, this movement can be quite difficult and traumatic, so you shouldn’t do it!

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Errors

• The most common mistake is not maintaining the correct stance . Beginners are often afraid to move their leg far back, being sure that this will lead to a fall. As a result, some can only lift their leg slightly off the ground.
• Breathing errors are also common . Although in this case correct breathing is not as fundamentally important as in many other movements, it should not be lost. While tilting the body, you need to inhale and exhale when moving back.
• It is important to do the exercise at a moderate pace so that the body can better maintain balance.
• Also, people often place the projectiles at the wrong height, which leads to a decrease in the efficiency of movement. We remind you that the dumbbells/barbell should lie at a height of 20 centimeters from the surface of the ground . This height is optimal.
• You should not use dumbbells that are too heavy , since at first it is very important to perform deadlifts correctly. To prevent the body from “leaning” forward too much, it is recommended for beginners to use light dumbbells. They will provide an opportunity to correctly work out the technique of this type of Romanian deadlift.

Benefit

If you regularly exercise with dumbbells, then your strength with a barbell will also increase.

By exercising with dumbbells, an athlete, as already mentioned, strengthens the core, which effectively prepares him for more difficult training in the future. The performance of exercises such as barbell squats, for example, improves.

Deadlifts with dumbbells allow you to work with not very heavy weights, while doing 12-15 repetitions, which makes it possible to better work out the technique, concentrating on the work of the muscles. This greatly strengthens both the legs and the back, giving the athlete's body an athletic shape. This option is ideal for girls, since the exercise is simplified as much as possible due to the low weight and the risk of injury is practically reduced to zero.

The range of movements is greater than when working with a barbell due to the small diameter of the dumbbell discs, and as a result, much more muscle fibers work - this is one of the advantages.

Contraindications and warnings

Any exercise (especially basic) has a number of contraindications, which forces many athletes to simply abandon them, both temporarily and permanently, if suddenly necessary. These are the following diseases:

1. Lordosis.
2. Scoliosis.
3. Protrusions.
4. Intervertebral hernia.
5. Kyphosis, etc.

You should avoid lifting too much weight—even dumbbells can be prohibitively heavy—because this will inevitably compromise your technique. Rounding the lower back in the lower phase of the exercise leads to an increase in the axial load on the spinal column.

In Smith

If you are a beginner (up to 1 year of experience) and have poorly developed , back and leg muscles , but want to feel your hamstrings as much as possible, then the Smith machine (and a small elevation) will be the best option for you.

The guide supports have a given trajectory of movement and the imbalance of the body will be minimal. You can start with light weights and without a “boosting” platform. As your muscle growth and technical skills increase, increase the weight of the structure in the power frame and use the platform.