Single leg deadlift

[Nihilanthe]

Is it normal I don't find this hard at all? I used the right weighs for me

[StrongtotheCore]

@Nihilanthe Its great that this doesnt present much of a problem for you, you must have good balance, Increase the weight and see if that's a better challenge.

[robotron26]

this came up in a search for exercises for weak knee abductors, would you have anything to say about that?

I'm having some issues with my knees caving in during squats, and need some help with that.

[StrongtotheCore]

Use whatever weight that allows you to perform the number of reps you are aiming for with good form. I usually go for 3-5 sets of 5 reps per leg but you can alter that to suit your needs. the back leg can come up straight and parallel to the ground or it can lag behind as I have done.

[TheCheli89]

How many pound should i use?

[TheGCMaddog]

It is wrong!! check out Gray Cook doing it. thats how you do it with proper form. Toes must face the floor legs need to be an extension of the back (straight).

[00futlum00]

Nice but you shouldn't round your back that much, try keeping your posture straighter with your butt arched outward more.

[ballafuck]

nice demonstration, keep it up ! :)

[StrongtotheCore]

Yes, but a little modified. I would switch it to a "forward reach". You can place a cone(or just pick a spot on the floor) about 12-18" in front of the leg you will balance on. Perform a mini-squat as you reach forward and touch the target with your hand. you can use either hand, depending on your preferences/goals. The forward reach can be modified and progressed as well. It is a good body weight exercise to develop balance, core stability, ankle stability and leg strength.

[drakezero]

Sir, can I also do this as a bodyweight exercise?

[secondsight5]

yo thats the milfhunter right there

[ShiitsWeak]

Your hips flare out when you do it. Your back leg isn't' straight and your upper body dips lower than your front leg.

Shoulders look out of their sockets to.

[aamrocks123]

@ShiitsWeak you do it !

come on make a video show how to do it

if he is doing it wrong

[rorschachh]

nice video. it is helpful and the best i have seen all day. dont let the mean talkers get you down! do your single leg rdls 4-evah

[dovelette]

Thanks so much for this video! I tried these last week for the first time and this helped clarify things.

[rmsolympic1]

Help! How do you develop balance to do this exercise, or is it ok to use something to steady yourself? I just keep leaning all over.

[RhunDraco]

@rmsolympic1 Yep, it's fine to put one hand on a chair or bench. But, if you do that, make sure the weight you're using is in the hand opposite to the leg that's connecting with the ground.

[GUJasky]

how do u get ur balance so good? i tried it with light weights and the strength wasn't the problem. i just kept flopping around on one foot. i think i have bad arches or will the balance improve over a while?

[desentrix]

Despite what most guys think, yoga can do wonders for your balance. You balance centers are your core and utilizes fine motor control, minor muscle manipulation (ie: the small muscles in your leg) and balance. Take your time; bit by bit your form will improve until you're like this guy.

[6bProductions]

use one of those kettlebells dude

[StrongtotheCore]

Hey dude, I use KBs, DBs, whatever. Would it make u smile if I used a KB? Its just for demo purposes so relax.

[joshw4288]

This is a fantastic exercise. I do mine with a slight bit more knee bend with an 88 pound kettle bell in the same side as the leg performing the work. This creates a huge degree of core strength because the weight is on one side of the core rather than balanced. I usually do 3 sets of 12 with this weight. I finish off with single leg squats. The single leg deadlift is a great exercise when done correctly. While I prefer regular barbell deadlifts for mass, single leg's are a solid variation.

[rmsolympic1]

Does it help build your overall strength for other lifts?

[StrongtotheCore]

I haven't done it the way you described. If you slouched instead of keeping your chest up and didnt keep a slight bend in your knee that could have aggravated an issue that may already have been present. It may have been to advanced if you don't have the basics down, or you need more flexibility or 20lbs was too much for you at this time. It is a great lift that will improve hamstring, glut, and core strength as well as balance. Feel better and try it again, maybe first a "reach" w/o weight.

[ungabunga1]

@StrongtotheCore mate.... im sorry but you should not be posting this as an example of proper technique.. form is quitea poor & should not be considered an example to follow... ur shoulders are rounded forward from the start! through the lift ur hips flare, ur back becomes increasingly rounded & chest rolls in, back leg does not come up near to level! this is a really good example of how an untrained person will perform the SLDL with poor form... sorry mate but any websearch will confirm this!

[MissVictoriaCostello]

My trainer told me to keep my knees together while still executing this on one foot with a total of 20 lbs. I ended up straining my lower back and aggravating my sciatic nerve. Was squeezing my knee's together the wrong thing to do? Or is it just that the exercise may have been too advanced for me?

[44pullups]

thanks. i've been looking into single leg work such as pistols and bulgarian split squats. this one looks great too. i'll try it

[Checkmylifts]

Is this exercise also usefull as assistence on regular deadlifts? If you train for absolute strength.

[StrongtotheCore]

Is that suppossed to be insulting? Who cares about the poundage...the DBs were just to illustrate the lift. They were either 10 or 15lbs each and yes I can do more. It doesn't matter what I can lift it matters how you perform the lift and how it can improve your strength and performance.

[carbonlaminate]

hey, thanks for the demo. you came up first in a google search. I wasn't sure exactly how to perform the motion, but I think I got it now

[rctriplefresh5]

those are 3 pound dbs.

[webbyman]

shut the fuck up you pussy

[PrentissDBDB]

lol

[skaterman963]

yeah i deadlift 315 with the bar and when i tried to do the single leg one with 25lb dumbells it was so intense i was cramping up afterwards.

[StrongtotheCore]

Oh yea, I forgot you need to be huge, ripped, and have a 900 lb bench press to have anything of value to offer. But yea, if you are about 50 lbs overweight and you train like this you will look like the skinny guy in the video. I guess thats a good thing.

[webbyman]

While I agree with you to a point.. I think atleast a basic combination of strength, power, ballance and speed are important..

I mean for instance if you havent reach the upper body strength stage of benching 225lb then you don't have a basic strength foundation.. (unless you are 4'8 mini me and only weigh 100lb lol)

personally I see your excercise demonstrations as a means of assistance rather than a core focus...

[MagicWonder425]

Romanian deadlift has a slight bend in the knees so this is fine. Also, unilateral leg work is important for a number of things. Balance, coordination, and strength are a few of them.

[StrongtotheCore]

Thanks. Its just an exercise, i dont understand why some guys get so upset. Nothing better to do??Anyway its about how you program it to get results. FYI I get results Those that know me can validate that.

[MHfitness]

Nice comment Fat Gay?

[fatgey]

the real name on this exercise is"GAY PUSSYLIFT".

[StrongtotheCore]

Are you kidding me???!!! This is a single leg RDL and my form is fine. Go back to school before you make comments like that. And FYI I could care less if you bench press more than me.

[supercows1]

just delete comments like these..

[sjsmspt]

I work as a physical therapist and this is a great exercise for building hamstrings, glutes and core/abdominal strength. I don't see a problem with the guy's form in this video?

[wrestle4life234]

This is a Romanian one legged deadlift. Very, very hard.

[jfladger]

this video hlps alot, so stfu all u stupid haters. ty StrongtotheCore

[toxicG3N]

This is not a deadlift, no matter how you try to justify it.

/End of.

[StrongtotheCore]

Why not? It is a hip dominant single leg version of a hip dominant double leg deadlift. It is not 100% the same as a DL with a heavy barbell but that is the point. It will develop more single limb strength and balance and provides variety for someone who loves doing heavy "real" DLs. Please do not be so negative. FYI I spent quite a few years in my younger days doing heavy "regular" DLs, squats and bench presses. Trust me this Deadlift is a great addition to any body's workout.

[PhenixRising1171]

You're form isn't very good. Your shoulders look rounded. Both of your legs are bent as well. It looks more like a failed lounge then anything else. You probably need to work w/o any resistance. O and your balance needs work too.

[danconia3873]

To each his own I guess. Regular deadlifts are the way to go IMHO. People who are criticizing you for not having straight enough legs or too straight of legs are forgetting that there are several different forms of deadlifts (ie straight leg, stiff leg, regular, etc).

[titans2727]

Some people are just morons i guess.

[StrongtotheCore]

I do it with a slight bend in the knee. It is very effective for hamstring, glute and core strength.

[masterofabyss]

Do you have to do it as a stiff-legged deadlift or would it be possible to do it with the leg bent at the knee? Less effective that way? Thanks.