Dumbell Single Leg Stiff-leg Deadlift. In a new video posted by personal trainer Ben Bruno, model Kate Upton takes on a series of landmine single-leg Romanian deadlifts with 80 pounds on the bar. Share on twitter. Yes- I'm In Sharing is caring! Utility: Auxiliary: Mechanics: Isolated: Force: Pull: Instructions. Single Leg Romanian Deadlift . Position dumbbells down in front of upper thighs with arms straight. You can also perform a Double Single Leg Deadlift with the dumbbell by holding a dumbbell in each hand. The single-leg deadlift is a great exercise to develop strength through the lower body, specifically the posterior chain and all the muscles along the backside of the body (glutes, hamstrings, etc.). In this way, you can concentrate more on the exercise and muscles being worked with this deadlift without being distracted by keeping your balance. Deadlift. Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. Dumbbell deadlifts already involve a greater range of motion than barbell deadlifts, but if you want to increase that range of movement even more, try standing on a low platform such as a two to four-inch step box. single-leg dumbbell romanian deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, glutes and lower back. Or, they turn the move into a sort of squat, bending both knees instead of just the working one to distribute the weight in all the wrong places. The single leg one dumbbell deadlift is mostly used as a way to better isolate the hamstrings and glutes. Eb says: The single-leg deadlift will make you focus on the working side hamstring and glute more, but remember this is a full posterior chain move. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Learn how to correctly do Single-leg Romanian Deadlift with Dumbbell to target Glutes, Hamstrings, Spinal Erectors, Total Body with easy step-by-step expert video instruction. Columbia, SC 29209 The single leg Romanian deadlift is a unilateral lower body exercise that can help increase hamstring and glute health, improve joint function at the hip, … A single-weight deadlift (otherwise known as a single-leg dumbbell deadlift) is one of those common moves that is all too easy to screw up. Carry the dumbbell with the hand in front of the leg being lifted backward and then perform the exercise as one normally would. Stand with your feet shoulder width apart, knees slightly bent, raise one leg off the floor (the side you are holding the dumbbell). The one-arm one-leg deadlift is a progression to the deadlift that strengthens the glutes, hamstrings, and the backs of your upper legs. Stand with feet together. Keep a soft bend in your knee and don’t allow your arch to collapse as you complete the movement. The most obvious area of focus when doing a Single Leg Romanian Deadlift is the back of your legs and hips (hamstrings and glutes) – also known as the posterior chain. The single leg dumbbell deadlift is basically the same as its original bodyweight version. All rights reserved. Single Leg Romanian Deadlift Variations 1. The more complex movement works even more core muscles as well as the standing leg, which help to … Don’t focus on keeping the weight entirely on the heels, you won’t be able to effectively recruit your quads at the beginning of the lift and thus you’ll be slow off the flow. Learn how to build muscle, burn fat & stay motivated. Learn how to get order discounts and FREE fitness gear! Front Rack Step Ups. This exercise is very similar to the Romanian deadlift. Single-leg Deadlift with Barbell Step 1 Stand on one leg while holding two dumbbells in front of the body with an overhand grip and arms fully extended. Equipment needed: Dumbbells Hold two dumbbells in front of your thighs, palm facing inwards. The single-leg deadlift places an increased emphasis on your hamstrings and core, while small secondary muscle groups are engaged to stabilise throughout the … Bulgarian Split Squats. A single-weight deadlift (otherwise known as a single-leg dumbbell deadlift) is one of those common moves that is all too easy to screw up. Hold just one dumbbell in the hand opposite the standing leg to further challenge your stability. DUMBBELL (SINGLE LEG) ROMANIAN DEADLIFT ALTERNATIVES. Slightly bend one leg and raise it behind you as you hinge at the hips. The single-leg deadlift is a great exercise to work your butt, hamstrings, and back, but balance can be tricky. You can perform a Single-Leg Deadlift with a Barbell. 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