{"id":754,"date":"2021-07-31T04:15:30","date_gmt":"2021-07-31T04:15:30","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/6-ways-to-progress-your-single-leg-romanian-deadlift\/"},"modified":"2021-07-31T04:15:30","modified_gmt":"2021-07-31T04:15:30","slug":"6-ways-to-progress-your-single-leg-romanian-deadlift","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/6-ways-to-progress-your-single-leg-romanian-deadlift\/","title":{"rendered":"6 Ways to Progress Your Single-Leg Romanian Deadlift"},"content":{"rendered":"
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Few exercises simultaneously challenge your mobility, balance, strength, and coordination quite like the single-leg Romanian deadlift. But if this move doesn\u2019t challenge you the way it used to, it\u2019s time to mix things up with progressions!<\/p>\n
Getting out of your comfort zone and improving your skills have a ton of benefits, particularly when it comes to your fitness.<\/p>\n
When you perform the same exercise the same way over and over again, your body adapts and no longer needs to grow to meet the challenge. But throw in a variation or progression, whether by changing the weight, tempo, rep range, or by combining it with another movement, and your body is suddenly forced to improve to adapt \u2014 and that\u2019s when you see results.<\/p>\n
Another benefit of progressions? Variety! Keeping things fun and fresh in your routine will help you stay motivated, consistent, and moving in the direction of your health and fitness goals.<\/p>\n
That includes:<\/p>\n
In this article, you\u2019ll learn six fun and challenging single-leg Romanian deadlift (single-leg RDL) progressions, complete with step-by-step guides and video demonstrations to help ensure you\u2019re performing them with correct form. Then, you\u2019ll learn how to incorporate these variations into your current training routine so you can get started right away!<\/p>\n
New to Single-leg Romanian Deadlifts? Learn how to master balance and form with our step-by-step guide for beginners. When you\u2019re ready to move on, circle back to this article for some great ways to spice things up!<\/span><\/p>\n One quick tip before we dive in:<\/strong> If you\u2019re practicing a variation that requires you to hold a weight, band, or cable in one hand, many folks find it helpful to extend their opposite arm out to the side and to make a fist. This not only helps you maintain tension in your arm and upper body, which is important for balance and form, but also keeps your shoulders square and ensures your upper body moves as one unit.<\/p>\n Ready? Then let\u2019s get into the progressions!<\/p>\n In addition to working the lats and delts, incorporating this upper body pulling movement increases the demand on your core for stability. This variation can also be performed with a cable using a D-handle, which can be nice if you want to increase the load more than a band will allow.<\/p>\n Note: You may find you need to do a couple of test reps first in order to get the right tension on the band. If it feels too hard, step closer to where the band is anchored. If it feels too easy, step back a bit further from the anchor point.<\/p>\nProgression #1: Single-Leg Romanian Deadlift with One-Arm Vertical Band Row<\/h2>\n
How to Perform a Single-Leg Romanian Deadlift with One-Arm Vertical Band Row<\/h3>\n
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