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Thread: The Single Leg Deadlift page

  1. #1
    Al_Kavadlo's Avatar
    Al_Kavadlo is offline Senior Member
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    The Single Leg Deadlift

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    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."

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  2. #2
    Velocity's Avatar
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    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.
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  3. #3
    Al_Kavadlo's Avatar
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    Quote 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."

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  4. #4
    Mike Gager's Avatar
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    thanks al! looks like a great exercise
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  5. #5
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    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.

  6. #6
    Al_Kavadlo's Avatar
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    Quote 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!

    Quote 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


  7. #7
    tfarny's Avatar
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    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.
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  8. #8
    Al_Kavadlo's Avatar
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    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


  9. #9
    tfarny's Avatar
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    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/

  10. #10
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    Yes, I've done them with dumbbells in the past, and even a little weight definitely adds to the challenge.
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