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SECRET Tips For The Single Leg RDL!🤫

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Squat University

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44,400 次观看 • 17 天前 •via X (Twitter)

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2 条评论

Montel Hardin 的头像
Montel Hardin17 天前

Single leg RDL falls apart when people go too heavy too soon. Light load, slow hinge, and keeping the hips square teaches the glute to do the work instead of twisting through the low back

Alvaro Gómez 的头像
Alvaro Gómez17 天前

And if I use 2 Dumbells?!

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Single leg, split stance, and staggered variations should make up the bulk of lower body training in LTAD: ▪️Skater squats ▪️Back loaded split squats ▪️SSB reverse lunge ▪️RFESS ▪️Single leg squat ▪️Eccentric GH slide ▪️Single leg RDL ▪️Staggered RDL ▪️Staggered TB DL
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Single leg, split stance, and staggered variations should make up the bulk of lower body training in LTAD: ▪️Skater squats ▪️Back loaded split squats ▪️SSB reverse lunge ▪️RFESS ▪️Single leg squat ▪️Eccentric GH slide ▪️Single leg RDL ▪️Staggered RDL ▪️Staggered TB DL

Jeremy Toohey

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Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI
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Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI

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YOU are likely doing this exercise wrong! The single leg RDL is one of the best for building strong glutes & healthy hips - but most people don’t perform it correctly. Here’s how I teach it 👇🏼👇🏼
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Single leg and split stance variations should be a focus in LTAD: ▪️Skater Squats ▪️Rear foot elevated split squat ▪️Back loaded reverse lunges ▪️Front foot elevated split squats ▪️Single leg squats ▪️SL RDL ▪️Hatfield split squats ▪️Step up➡️Lunge
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For leg day tips, follow me on instagram jeandeanreyes
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📌 GLUTES WORKOUT AT HOME!!!🍑 1. Good mornings 2. Single-leg glute bridge 3. Back lunge kickback 4. Sumo squat 5. Side lying hip raise 6. Sumo stiff-leg deadlift 7. Glute bridge hold 8. Single leg RDL with kickstand 9. Donkey kick pulse • 45 sec on 20 sec Break in between • REPEAT X3 🔥 Enjoy!!! #Minimum_Syndical #fitnessaddict

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