How you can Perform a Single-Leg Deadlift Techniques, Benefits, Variations

Written by Kenneth Lee October 27, 2020

Table of Contents:

Pavel on Single-Leg Deadlifts and “Functional” Exercise

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Inside footage of an SFG Kettlebell Instructor Certification with StrongFirst Chairman, Pavel Tsatsouline.

How you can Perform a Single-Leg Deadlift Techniques, Benefits, Variations

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Video taken from the channel: StrongFirst

Beginner Deadlift Variations | Deadlift Modifications

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Beginner Deadlift Variations | Deadlift Modifications.
Check out the Deadlift Mastery Series: http://bit.ly/2YPnzPl.
Don’t fear the deadlift! Master deadlift form and find the right variation for YOU and YOUR GOALS! Check out these 3 beginner variations..
***Need NASM or AFAA continuing education credits? Use code: YOUTUBE and save $100 on the Redefining Strength Recertification Course***.
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1. Using a Kettlebell (1:39).
2. Using a Band (3:15).
3. Using a Slider (4:09)

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How to Perform Single Leg Romanian Deadlifts | Bodyweight Exercise Tutorial

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How to Perform Single Leg Romanian Deadlifts (with a Knee Raise) | Hamstrings Isolation Exercise | Bodyweight Exercise Tutorial.
An awesome bodyweight exercise. Here are some do’s and do not’s for this calisthenics exercise..
Buff Dudes Exercise Tutorial How to Perform Single Leg Romanian Deadlifts (with a Knee Raise).
http://www.buffdudes.us.
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Single Leg Deadlift Tips & Variations for Stronger Glutes & Hamstrings

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Tips for the single leg deadlift or single leg RDL, form & technique, and variations that you can use to build up your glutes and hamstrings..
If you’re looking for an effective movement to developing balance, strength, and stability, the single leg deadlift is an excellent choice..
Check out the video to learn more!
If you’re looking for a workout program that utilizes these movements and many more bodyweight row variations check out the programs we offer!
1. Sustainable Strength for those looking to get strong, fit and functional. This program uses a barbell and sessions usually last 50-75 minutes..
2. Foundational Strength The lite version of Sustainable strength. This program doesn’t use a barbell and sessions usually last 40-60 minutes..
https://citizenathletics.com/training-plans.
We also have a training service for those with a good program that just needs some additional help with mobility, stability, or rehab: https://citizenathletics.com/training-support-programming-1.
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About us Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes..
Disclaimer This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

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How To Do A Single Leg Deadlift | The Right Way | Well+Good

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To get notified about new video uploads, subscribe to Well+Good’s channel: [https://www.youtube.com/c/Wellandgood].
The single leg deadlift is a great way to work your abs, back, and legs all at once, but do you know how to do it the right way? On this episode, trainer Charlee Atkins is here to show us how to correct the common mistakes people make when they’re doing the single leg deadlift (SLDL) and modifications you can make to perfect it! Watch to work your deadlift game and optimize your workouts! Get ready to feel the burn! #singlelegdeadlift #therightway #wellandgood.
Be sure to follow Charlee here: https://www.instagram.com/charleeatkins/?hl=en.
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Check out more The Right Way videos here:
How to Plank: https://youtu.be/u6ZelKyUM6g.
How to do a Glute Bridge: https://youtu.be/wPM8icPu6H8.
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Single Leg DeadliftThe best Exercise you are not doing

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The SLDL is one of the best movements for strength, balance, and posterior chain development. Training unilateral leg movement is crucial for athletes. The problem is, most people survive the movement rather than master it. Sitting back into the glutes and hamstrings is key for this movement to be effective. www.tucsonstrength.com

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Video taken from the channel: Tucson Strength: Formerly Evolution Fitness

Single Leg RDL…You’re Doing It WRONG

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This is one of my favorite unilateral exercises, with a ton of benefits ranging from strength, balance, coordination, foot and ankle function, sports performance, and a whole lot more. Unfortunately, most people perform this exercise without any attention paid to hip position, and completely miss out on all those benefits..
This is a very complex movement to teach, and I have a multitude of teaching progressions (stay tuned for that series) that athletes must go through to master this movement before adding load..
Do some self checking next time you perform the single leg RDL, and make sure your movement follows these guidelines to achieve the maximum benefit..
Still have questions? Leave a comment here and I will be sure to get back to you and possibly feature your comment on the Question of the Week!
More from Coach PJ:
www.CoachPJNestler.com.
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Instagram: @CoachPJnes24

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The single-leg deadlift is a simple yet effective exercise for simultaneously strengthening and toning the butt muscles and improving balance. You can perform this with a kettlebell or dumbbell, although beginners can do it without any weights. You can make it a part of your lower body stength and toning routine.

Read: Health Advantages of Vitamin B6

How To Do A Single-Leg Deadlift How to: Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left.

Follow these instructions to make sure you do the stiff-leg deadlift properly. 1Grab and hold a barbell with an overhand, shoulder-width grip. Stand with your feet about hip-width apart with your arms straight and the bar in front of your thighs. Brace your core and bend your knees very slightly so that they are just short of being fully locked.

All you need to get started is a barbell. Stand tall with your feet roughly hip-distance apart. Hold a barbell in both hands directly in front of your thighs with your hands shoulder-distance apart (slightly wider than your thighs). Start with a very slight bend in your knees.Adding 1kg feels like you have put on an extra plate a side!

You need to drop the bar, and find a different approach. Stop deadlifting and get onto different variations of the deadlift. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction.If you’re doing a deadlift with a barbell or bar, here’s the proper way to execute it, according to Vicknair: Stand behind it with your feet hip-width apart.All of these variations have their own unique benefits.

Dumbbells – The dumbbell deadlift is a very effective variation for the RDL because it develops balance, stabilization, a freer range of motion, and motor control. Single-leg deadlift – This variation is ideal for unilateral.Single-Leg Deadlift How to do it: Stand tall with both feet on the ground, arms at sides. Shift weight to right leg, hinge forward from the hips, allow right knee to bend slightly, and lower torso.

A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to.Single Leg Romanian Deadlift Variations Below are three (3) single leg Romanian deadlift variations that can be done to improve strength, size, and overall muscle growth 1.

Single-Leg Deadlift How to do it: Stand tall with both feet on the ground, arms at sides. Shift weight to right leg, hinge forward from the hips, allow right knee to bend slightly, and lower torso.Deadlifts are one of the best exercises in your arsenal; you’ve just gotta know how to do ’em right.

In this video we show you how, going over technique, form and how to perform the perfect.The Single-Leg Deadlift is an advanced movement that will challenge foot, hip and torso stability while also developing posterior strength. It’s also one of the best lower-body movements an.Variations: Stiff leg, single leg, single arm, burpee, suitcase dumbbell deadlift Alternative: Dumbbell Romanian deadlift, pull-through with kettlebell swing The dumbbell deadlift is usually performed by trainees as a functional exercise to gain strength that is needed to do other weightlifting movements, like squats, rows, and presses.

How to do a deadlift. How to: Stand with your feet shoulder-distance apart, with a barbell positioned in front of you.Hinge at your hips and lower down, with a slight bend in your knees, until you.

List of related literature:

Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom by Erwan Le Corre Victory Belt Publishing, 2019
minutes, leg press motions with just the right leg and with both legs, bilateral heel raises, closed-kinetic chain terminal knee extensions, and static balance exercises.
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention by Michelle H. Cameron, Linda Monroe Elsevier Health Sciences, 2007
As an example, to develop knee extensor muscle strength and power, a person goes from standing upright to a deep squat position (eccentric contraction) and then jumps up onto a box (concentric contraction), landing in a squat position on top of the box.
from Physiology of Sport and Exercise by W. Larry Kenney, Jack H. Wilmore, David L. Costill Human Kinetics, Incorporated, 2019
To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
To initiate the movement, you do several things at once: keeping your weight centered over one leg, hinge from your hip, tilt your torso forward with your spine neutral, and extend your opposite leg directly behind your body.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
To work the Outer area of the quadriceps and create a sweep to the quads, position the feet shoulder-width apart or less with the toes pointed forward and parallel with each other.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
You can do these as static lunges, in which you take a step forward with your left leg, say, then lower yourself until your right knee nearly touches the floor.
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove Penguin Publishing Group, 2005
Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot by Esther Gokhale, Susan Adams Pendo Press, 2013
Single knee to chest-on back, knees bent, pelvic tilt, pull knee towards chest, lift head, head returns to flat position, lower leg to knee bent position and alternate with other leg, 10 repetitions each leg in an alternating fashion.
from Obstetric and Gynecologic Care in Physical Therapy by Rebecca Gourley Stephenson, Linda J. O’Connor Slack, Incorporated, 2000
Straight-Leg Deadlift or Back Extension 4.
from Complete Conditioning for Basketball by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association Human Kinetics, 2007

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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84 comments

Nadar October 28, 2020 - 07:59

but doing it wrong is still working different muscles so if u do it both ways its still beneficial or no?

Andronaya October 28, 2020 - 15:56

I am new to free weight exercising. What muscles does this exercise target?

JoJolar October 30, 2020 - 16:59

You can do ist with a Landmine Setup so Balance ist no issue no more

Mnelanim October 30, 2020 - 20:07

What i found helped is make sure your hips are moving throughout the whole lift.. if they are not it means youre using your knees or back too much. Great video man hinge patterns are super important!

Goldsong November 1, 2020 - 16:43

Very nice. My favorite Buff Dudes. Pure mountain man sexiness.

Dazan November 1, 2020 - 23:24

Lmao this skinny little dood gonna tell us we doing things wrong?? Lmao

Tazilkree November 3, 2020 - 05:35

Thank you for this video! Very technically explained and demonstrated!

Cebor November 4, 2020 - 08:37

29 sek….. left the rest unseen, due to shitty sound quality….

Windsinger November 5, 2020 - 07:50

A different angle would of been useful for people to see the rounding. He also failed to mention that people round their back which also is bad form

Vudor November 6, 2020 - 20:49

Good explanation. But what about 1 arm 1 leg RDL with the dumb bell or kettle bell in the opposite hand ( opposite of balancing leg)? And couldn’t we work the hamstrings entirely by straightening the balancing leg? As a runner, I’d think that’s very important? Thanks again.

Thordi November 7, 2020 - 14:34

if i stand on my right leg during the exercise which side of my lower back will work left or right

Ananrad November 8, 2020 - 06:09

Great video! I don’t see a lot of other fitness channels talking about single leg RDLs!

Kirighma November 8, 2020 - 17:09

Great demonstration PJ, I feel like a few videos out there are lacking the explanation of avoiding the pelvis tilting too much.

Drelari November 9, 2020 - 23:16

Hey Buff Dudes love your videos!!! I have a question do you guys do running and crossfit?

Kenin November 11, 2020 - 01:27

This is perfect! I just reached the second phase in the 12 week plan, this video was a godsend haha

Beatius November 11, 2020 - 22:49

Very good video. If you had shown the movement from the front and back as well instead of just the profile angle, it would’ve made it even better.

Kulagra November 13, 2020 - 15:33

Thank you for sharing �� Nice video ��
Subscribe your channel ��

Kazilkree November 14, 2020 - 08:07

Great video..i have a question.when i do donkey kicks i really feel it in my lower back same with leg liftts is this a sign of bad form?.thanks

Mogar November 16, 2020 - 21:32

Thanks a lot! I bet this is the best video about single leg deadlift.

Shalilas November 17, 2020 - 18:30

Your a beast for these videos man. No one really goes into the positional detail that you do. Thanks.

Delakelv November 18, 2020 - 17:37

Discovered your channel 2 day ago, and everything is wrong…Thank you!

Redsmasher November 19, 2020 - 13:49

Thanks a lot for great explanation! Please make more of these type of videos ��

Latus November 20, 2020 - 17:05

Confused. The “model” in this video grabs the KB on the same side as the grounded leg. Every single other video on YouTube the person uses the opposite hand to the grounded leg. Was this just a simple oversight? Which is the correct or preferred method?

Dagas November 21, 2020 - 13:59

here’s a few things for losing weight at home
Make sure you eat plenty of fruit and vegetables.
find simple exercises online
join a local group
(I learned these and why they work on Bell Train Blueprint site )

Grargas November 23, 2020 - 02:22

Please buy a microphone! Rode rocks and it will change the whole video:)

Huge November 24, 2020 - 01:03

Thanks for this! I’ve been wondering about my form for a while now and this has helped! ��

Bomand November 25, 2020 - 03:30

this could have been an amazing video but the camera angle doesn’t show the volunteer’s feet and the audio is pathetic.

Kijas November 25, 2020 - 21:16

Hi
please I need you to help me I am 38 years old and 60 Kg 162 CM

I have a thin thigh and thin butt and after 3 kids I got fat waiste please if you help me I am shy to go to pool or to wear a shorts or short skirt even in my house ��

any advice
thanx

Beadwyn November 27, 2020 - 02:36

Thanks so much, I’m currently training a junior athlete with the same problem and was unsure on how to correct it

Kataxe November 27, 2020 - 17:19

You usually upload earlier, I was Jonesing for the vid!!! ��THANKS. Anyway, I will watch a couple more times and add to my repertoire. Definitely have avoided the barbells due to lower back issues. The kettle bell seems like something that I can do and not fear injury.

Whiteterror November 29, 2020 - 09:10

Good morning, Cori! 7 am. here and just in time for my morning wake up workout! Thank you, Coach!:-)

Bandiriel November 30, 2020 - 03:57

* LOVE Love LOVE these, use them when I can’t get to the gym.>>> ur2.pl/1190 They are perfect for my workouts. They do only go to 52.5 lbs so if you need more than that you might wanna check out the other set they sell.*

Dawnweaver December 1, 2020 - 09:43

What specifically do you mean by “opening the hips”? Opening them with respect to which direction?

Blackhammer December 2, 2020 - 19:42

1:51 when she hinges forward, is the first movement with the pelvis, as if you were to sit down?

Nagore December 3, 2020 - 09:47

Well, I’ve been doing it wrong all along… Whoops! Thanks for the instructional video!

Buthris December 4, 2020 - 09:05

Coach PJ as long as I’m feeling the burn on my glutes and hammies I’m okay right?

Burilace December 5, 2020 - 05:30

Thank you so much. Some of these tips are absolute game-changers for me.

Iantius December 6, 2020 - 06:29

I do RDL and never drive my leg forward guess I will try now

Alsameena December 6, 2020 - 21:23

I may just be me Cori but I haven’t seen you in a while. This video couldn’t have come at a better time… I’ve been slowly practicing the deadlift but would always injure my low back. However this last time I used a 20lb kettlebell (two days ago) and today my hamstrings are so sore and so tight but in a good way �� like you said I’ve always been scared of the deadlift because I have a bad back as it is and it’ll aggravate my sciatic nerve and low back if I do it wrong. I tend to steer away from it but since I’ve been more concentrated on my form without weights, this last time around with weights, it was like a second language to me. These tips will still definitely help me though. Thanks

you’re definitely brave with that cord I’d be scared it’ll snap on me and I’d fall flat on my face��

Trueseeker December 8, 2020 - 20:54

This Channel is so underrated every video is amazing great work and please cover more exercises

Gholbilas December 10, 2020 - 05:23

She does only one complete rep. That doesn’t teach you a lot… Should show us several consecutive reps

Magefury December 11, 2020 - 08:19

This is a poor bastardised version of the King single leg deadlift innovated by Ian King 30 years ago before it became trendy. Here is the correct way to do it the way Ian originally intended https://www.youtube.com/watch?v=AdhubYr_EeM

Anahuginn December 11, 2020 - 15:09

Shes not even using the weight tho shes lifting it partially up with her arms

Megore December 12, 2020 - 21:47

Thanks for sharing your knowledge. LOVE the modification. ��

Ariughma December 13, 2020 - 20:49

Thanks, this was informative, useful, concise and well-presented

Darkkiller December 15, 2020 - 01:13

You guys have a Patreon?!? Looking that up right now!! Cheers dudes

Mara December 16, 2020 - 20:35

Noob question here: if your right leg is the one on the ground, is it working the left side of your back?

Medal December 17, 2020 - 07:34

I really like videos where is actually shown how people do it wrongly. Not just the right way to do it, and some comments on what should be vigilant about what could go wrong. Thanks for really make a movie of a wrong SLD

Dagra December 18, 2020 - 07:12

You are awesome Guys, looking forward for your cutting book!

Burdin December 19, 2020 - 07:07

Brilliant! Love these videos! Can you please post a tutorial on a goblet squat? Thank you! ��

Faegor December 20, 2020 - 17:36

Thanks for video.I started doing RDL with kettlebell and having wall behind and I believe I’m doing it right.I do pull through for glute/hams training too but when I do conventional DL I’m worried for my knees the most I feel lots of load there (no pain though).Is there a problem with my form or it’s just my feeling and it’s ok?
Doing bridge with barbell and back extension with rounded back are the only exercises that I feel my glutes. for other ones I just feel my hamstrings ��

Kerana December 21, 2020 - 17:58

that’s a good exercise, I put a plate weight on the floor and tap as I go downward, to stay focused Pistol squats is another where staying focused is important, my first attempt at a pistol I basically went ass over kettle, thankfully no one saw me do it.

Gholbirus December 22, 2020 - 13:39

best clip I’ve ever seen on this.. I was doing it wrong and this SO makes sense as to better way & impact it can have. THANKS!

Broadworker December 24, 2020 - 07:41

I keep falling �� I’m trying so hard. My trainer wants me to do this to fix glute imblance and one thigh is bigger. I want to even it out

Aradal December 25, 2020 - 01:20

Very useful video, thank you v much. I’ve always encountered lower back pain doing deadlifts and could not figure out what I was doing wrong, but this video shows the right posture so well. It’s also great in showing modifications. Thanks, Redefining Strength!

Rockworker December 26, 2020 - 04:36

I could be wrong but, Isn’t this supposed to be more of a hinge movement? It almost looks like you’re doing a one legged squat?

Kedred December 27, 2020 - 07:16

As a physical therapist I must thank you personal trainers for all the business you bring us for teaching the WRONG techniques to your clients. You are certainly included in this poor excuse of deadlift variations. One simple piece of equipment that removes all threat of injury is the hex bar and I do not see that anywhere in this vid. Keep up the good work! Thanks again for financing all of my needs by your contributions of patients to my growing business. Have a great day!

Zolokinos December 28, 2020 - 09:54

one of the very vew videos on youtube I actually pressed the like button

Buthris December 29, 2020 - 00:11

“welcome to your’re doing it wrong”
me: “THIS IS MY TYPE OF TUTORIAL no baby talk tell me like it is man!”

Shagul December 29, 2020 - 21:44

Showing both versions (“incorrect” and “correct”) from a rear view would be helpful.

Daijin December 31, 2020 - 06:26

Just put together a compound exercise lesson plan for my group, and I can use so many of these. Thank you for your creativity!

Metilar January 1, 2021 - 05:42

I always see your videos from Mexico city and it help me a lot..Thanks for your videos and God bless you

Bunadar January 2, 2021 - 20:58

When people say hips opening up i have no idea what they mean! I have never felt my hips opening up?

Gakinos January 3, 2021 - 17:45

Question would it be better to do these barefoot I started squats in socks or barefoot

Mightwarden January 4, 2021 - 09:05

Drive into the ground when using the band. I was totally missing that. Thanks for the cue.

Arariel January 5, 2021 - 09:37

Wow! Completely love how you explain things!!!!straight to the point and no messing around!! Cheers from TX!

Mikaktilar January 5, 2021 - 16:59

Just got done doing these and I knew I was totally doing them wrong! This helped so much! Can’t wait to try them again the correct way! Thanks!

Adodred January 7, 2021 - 20:20

Check out my deadlift mastery series here: http://bit.ly/2YPnzPl and let me know which beginner variation you like the most!

Akirg January 9, 2021 - 02:44

This is good. I didn’t realize I was externally rotating hip (opening up hip as you said).

Buzathis January 10, 2021 - 04:01

Just moving onto week 7 of your 12 week plan can’t wait:D #staybuff

Windredeemer January 10, 2021 - 21:15

Pavel has lost the whole cringey fake persona which is brilliant.

Zolotilar January 12, 2021 - 09:41

What is the point of elevating the leg backwards? Is it wrong to keep it low?

Morawield January 12, 2021 - 21:54

This is excellent. Best basic demo of this move I’ve seen to date.

Spellfire January 14, 2021 - 17:57

WTF llok at that guy!
He is so fat!!! MUSCLE fat!

Like no fat its just muscle. wow

Tegamand January 14, 2021 - 20:54

You exactly like John Kracinski from Some Good News/ The Office lol

Domeena January 15, 2021 - 08:42

Please do a similar variation video on other complex kettlebell movements like Turkish get ups and lunge to overhead lifts pretty please

Dawnwind January 17, 2021 - 10:06

Hey guys, I’m not sure, but has anyone here mentioned about the bad audio?

Ishnzan January 18, 2021 - 01:46

Thanks for the post! Just a question: Why is the exercise shown with bend arms?

Wrathwing January 19, 2021 - 03:14

Excellent cues and coaching tips to help with my clients thanks. This is actually one exercise I have had problems with myself because i have pelvic tilt and it throws me off

Mezilar January 19, 2021 - 19:12

What happened to Pavels pretentious tough guy voice? Nevertheless he’s got a treasure trove of strength training. Truly a Strength Training Master.

Busida January 21, 2021 - 07:55

I use the little crooked EZ bar when doing Romanian deadlifts. It’s a lot easier on balancing than the long bar. I learned to hip hinge by doing good mornings before EVERY workout!

Forceseeker January 22, 2021 - 20:13

Hey! Getting back into a good routine after our move. Look for more videos in the near future as well as a cool series in which we try out celebrities workouts and give our thoughts on how they felt which was suggested by David on our Patreon. We shot a workout originally performed by The Rock look for it next week. Until then STAY BUFF!

Kenin January 24, 2021 - 08:24

You’re doing it wrong by doing it with 1 leg. USE TWO LEGS AND SHRED SOME WEIGHTS BUDDY!

Gulkree January 25, 2021 - 04:19

He’s dropping jewels but we can’t hear clearly. Subtitles would be great.

How you can Perform a Single-Leg Deadlift Techniques, Benefits, Variations

Pavel on Single-Leg Deadlifts and “Functional” Exercise

Beginner Deadlift Variations | Deadlift Modifications

How to Perform Single Leg Romanian Deadlifts | Bodyweight Exercise Tutorial

Single Leg Deadlift Tips & Variations for Stronger Glutes & Hamstrings

How To Do A Single Leg Deadlift | The Right Way | Well+Good

Single Leg DeadliftThe best Exercise you are not doing

Single Leg RDL…You’re Doing It WRONG

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