The hip hinge is a fundamental movement, and mastering it means you get to try new ways to hinge.
The single-leg Romanian deadlift tends to be a staple in many strength training programs, but it's a tough move to get right.
For one, it requires a considerable amount of balance, coordination, and proprioception.
Add in trunk stability, spine rigidity, and hamstring flexibility, and, you've got your work cut out for you.
But single-leg movements are a cornerstone for stability and injury prevention. Don't skip them!
Before you throw in the towel and decide wobbling your way through another SLRDL isn't in the stars, try these 4 progressions.
I recommend working through each of these over a series of 3-6 weeks, depending on your level of fitness.
Add one to your weekly workout plan, and then move to the next when you've nailed it down.
Unilateral work is an essential component of your strength program. Single-leg deadlifts are a great way to train balance, equilibrium, and proprioception.
If you feel wobbly when you attempt a standard SLRDL, then try these progressions.
Split stance RDL: I love this as an accessory move on lower body days. Stand with feet staggered and the DB or KB in a contralateral load. Loading this way helps the glute medius kick in.
Sliding RDL: The next progression is to use a slider, allowing the back leg to track behind the body while remaining on the floor.
Braced SLRDL: Next up is the braced version. The key to bracing is to help maintain balance without relying solely on the apparatus for support. If you feel you need a ton of support, then go back to split stance.
SLRDL: You can do contralateral load, double KB/DB, barbell, or any other variety. Variety is the goal. The more ways you load, the more components you work on to help improve strength, athleticism, balance, and awareness.
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