PRIMARY MUSCLES TARGETED
Gluteus Muscles
Hamstrings
Adductor Magnus
Lower Back Extensors,
Erector Spinae
*Core muscles are strongly engaged isometrically as well
EXECUTION OF THE SINGLE LEG ROMANIAN DEADLIFT
1. Grasp a kettelbell by the handle with one hand. The hand that holds the kettlebell will be the foot that remains planted
2. Without hyperextending the knee of the planted foot, bend forward at the hip while extending the opposite leg straight back behind you.
3. Lower the kettlebell toward the planted foot as doing a "toe touch" stretch. Your body should pivot at the hip only, keeping the lower back straight. Your body should form what appears as a capital "T".
4. Squeeze the gluteal muscles, lift the kettlebell back up to the starting position lowering the counterbalance leg back beside the planted foot.
TIPS
1. Do not reach with the kettlebell. Keep the kettlebell as close to the thigh and shin as possible to maximize stretch in the hamstring as well preventing lower back strain.
2. Do not hyperextend the knee of the planted leg or the lower back (lumbar spine) at the top of the movement.
3. RDLs are a hip dominant exercise. Be sure to maintain the load and movement on the hip joint. 4. Pick a focal point in front of you. Do not look down at the toe as this will cause a rounding of the shoulders and/or lower back. Keep a Neutral spine throughout the entire range of motion.
4. If you feel strain in the lower back, your form is more than likely suffering. Have a Certified Personal Trainer or Strength Coach direct you to ensure proper form.
*For a video demonstration, check out my friend/client Mike Cardoza demonstrating the Kettlebell Single Leg Romanian Deadlift on my Instagram at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.