Blog

deadlift alignment

Single Leg Romanian Deadlift Alignment

SL Romanian Deadlift is a great compound exercise, which means it forces you to use multiple muscle groups at once. Making it a great exercise for a more efficient workout session. You can also do this exercise with added weights to help build those strong large muscle groups. However, if done incorrectly this exercise can cause injury and problems with your lower back. Once you have mastered proper form then it is safe to add weights.

Here are just a few of the benefits of SL romanian deadlifts.

-Challenge your strength through the entire posterior chain.

-Ankle, knee, and hip stability. This exercise will challenge your proprioception and increase your bodies ability to remain stable through movements.

-Build Core Strength. When you’re pulling something from the ground, you have to create tension in your core to be able to do it and also to protect your back.

-Stronger glutes means rounder glutes and I know we are all okay with that:)

-Increase mobility in the hips due to a straighter leg position.

-Improves dynamic flexibility, especially in your hamstrings and low back.

romanian deadlift
Start by standing with your left leg extended behind you and weight transferred into right leg. Spine is straight, core tight, and vision is straight ahead. If you are using a weight, you will be holding the weight in your left hand.
deadlift alignment
Left Lateral View: While keeping a slight bend in your right knee, raise your right leg straight behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
single leg
Right Lateral View: Make sure your spine stays straight and core tight. The bend is coming from your hips, not spine.
Left Lateral View: For many of you it may feel natural to round in the spine and allow the chest to fall forward. This is a common mistake that many people use and unfortunately, it puts a lot of strain on the lower back. Another common mistake is to lock out the knee. Which will inhibit you from targeting the correct muscles and put a strain on the ligaments and muscles protecting the knee.

Be sure to repeat this exercise on the other side.

I hope these pointers help you with your next exercise routine. Thanks for reading!

Sorry, the comment form is closed at this time.