Elite Physique The New Science of Building a Better Body

One-Leg Romanian Deadlift
The one-leg RDL can be performed with a range of loading options. You can hold a
weight in each hand, as we’re about to cover, or you can use a barbell. Some people
like to hold a single weight on the opposite side of the working leg. Choose whichever
option works best for your balance and available equipment.
HOW TO DO IT
DEADLIFTS
1. Grab two dumbbells or kettlebells
and hold them at your sides as
you stand with your knees close
together and your left foot slightly
off the ground (see figure a).
2. Hinge at the hips as you extend
your left leg behind you, lowering
the weights toward the floor (see
figure b). Pause with your neck,
torso, and left leg aligned and your
right knee bent slightly. 3. Squeeze
your right glutes to pull your body
back to the starting position.
3. Do all your reps, switch sides, and
repeat the set.
ADVANTAGE
This variation builds one-leg strength,
which is necessary for a wide range of
athletes and nonathletes alike.
a
COACHING CUES
• Young, inexperienced lifters will
absolutely butcher this exercise
if they don’t move slowly. Work on
form first, load later.
• Most lifters will need some practice
to reach a full range of motion.
No matter your range of motion,
maintain one-leg balance with the
leg and torso aligned.
b
97