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The Single Leg Deadlift

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  • The Single Leg Deadlift

    Hey Guys and Gals

    I just put up a new blog about the single leg deadlift , a great exercise for strength, balance and flexibility. Plus you can do it without any equipment!

    Thoughts and comments are welcome as always.
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com

    sigpic

  • #2
    I'd make the distinction that this is more along the lines of a Romanian deadlift than a traditional deadlift, due to the increased emphasis on the hamstrings. I've implemented these in my BW training in the past and they're useful especially for those without the equipment or capability of doing GHR or natural leg curls.
    Are you a college student, trying to navigate college while being Primal? Do you know any other PB college students on a tight budget? Heck, for that matter, are YOU trying to live Primal on a budget? Enroll at Primal University!

    For after all what is man in nature? A nothing in relation to infinity, all in relation to nothing, a central point between nothing and all and infinitely far from understanding either.
    -- Blaise Pascal

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    • #3
      Originally posted by Velocity View Post
      I'd make the distinction that this is more along the lines of a Romanian deadlift than a traditional deadlift, due to the increased emphasis on the hamstrings.
      Fair enough.
      "In theory, theory and practice are the same. In practice, they couldn't be more different."

      "You can have anything you want, but you can't have everything you want."

      My blog: http://www.AlKavadlo.com

      sigpic

      Comment


      • #4
        thanks al! looks like a great exercise
        Primal Chaos
        37yo 6'5"
        6-19-2011 393lbs 60" waist
        current 338lbs 49" waist
        goal 240lbs 35" waist

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        • #5
          These are tough to get used to. Been doing two leg Romanians for a while, and switched last week to single leg. Obviously I had to drop the weight on the bar, but didn't realize how much just to be able to get decent depth. Good exercise to pair with squats.

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          • #6
            Originally posted by Mike Gager View Post
            thanks al! looks like a great exercise
            Glad you enjoyed the article. Let me know how it goes once you've tried it in your workout!

            Originally posted by RezH View Post
            These are tough to get used to. Been doing two leg Romanians for a while, and switched last week to single leg. Obviously I had to drop the weight on the bar, but didn't realize how much just to be able to get decent depth. Good exercise to pair with squats.
            Yeah you definitely don't need to go heavy, or really use any weight at all to get something from this exercise. I did a leg workout yesterday that was just single leg deads and pistols and my hammys are very sore today.
            "In theory, theory and practice are the same. In practice, they couldn't be more different."

            "You can have anything you want, but you can't have everything you want."

            My blog: http://www.AlKavadlo.com

            sigpic

            Comment


            • #7
              Al, this looks like a yoga move more than a deadlift - am I missing something? How does it work your upper back, grip, etc? Sorry if I'm being dense.
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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              • #8
                Yes it is similar to a yoga posture often called Warrior III. And you didn't miss anything - the bodyweight version of this exercise doesn't work the grip or do much for the upper back. The only way to do a barbell deadlift is to do a barbell deadlift. However, for anyone who doesn't have access to weights (or doesn't like to use weights), this is a great variation. It should be noted that one can use weights with this modification, which would turn it into a grip exercise and involve the upper back. You could also do some pull-ups after bodyweight single leg deads to get your upper back/grip work in. There are a lot of different approaches to strength training.
                "In theory, theory and practice are the same. In practice, they couldn't be more different."

                "You can have anything you want, but you can't have everything you want."

                My blog: http://www.AlKavadlo.com

                sigpic

                Comment


                • #9
                  Thanks Al!
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                  Comment


                  • #10
                    Yes, I've done them with dumbbells in the past, and even a little weight definitely adds to the challenge.
                    “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                    Owly's Journal

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                    • #11
                      hey al i gave these a try the other day. while the movement itself wasnt to difficult i found my balance needs a lot of work. i could only do 2 or 3 before i lost my balance. definetly going to continue using these, thanks!
                      Primal Chaos
                      37yo 6'5"
                      6-19-2011 393lbs 60" waist
                      current 338lbs 49" waist
                      goal 240lbs 35" waist

                      Comment


                      • #12
                        Glad you liked this one, Mike! Balance is an important aspect of overall fitness - there are many things that can make an exercise challenging!
                        "In theory, theory and practice are the same. In practice, they couldn't be more different."

                        "You can have anything you want, but you can't have everything you want."

                        My blog: http://www.AlKavadlo.com

                        sigpic

                        Comment

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