Killer glutes and hamstrings

The SINGLE LEG DEADLIFT is an incredibly functional exercise and targets a number of areas making it an absolute must for pretty much everyone; it's certainly one of our favourites.

There are number of variations to this exercise; we are going to focus on the Single Leg Romanian version,and makes this a part of your training to develop all over strength and balance.

Objective The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. The lower back extensors function as stabilisers and are strengthened isometrically. Development of dynamic flexibility in the hamstrings. The single-leg stance requires balance and proprioception and makes the exercise more sport-specific. The hip abductors and external rotators together with the vastus medialis obliquus are required to stabilise the pelvis and the knee of the supporting leg while the movement is performed. By flexing the knees to about 20° the gluteus muscles are activated more in comparison to a straight leg dead lift.

A lot of athletes have weak gluteus muscles. If the gluteus muscles are weak the hamstrings become synergistically dominant during hip extension, which can lead to hamstring problems. Starting Position 1. Assume a single-leg stance. 2. Hold a dumbbell/ kettlebell in the opposite hand of the supporting leg. If the exercise is performed with more weight, hold a weight in each hand. 3. Keep the spine in neutral, and pelvic floor and tranversus abdominus switched on, torso as tight as required. The shoulder blades are retracted. Execution 1. Lower the upper body by flexing at the hip slolwy and under control. Keep the spine neutral. 2. Lower the dumbbells/ kettlebells in a vertical line. Shift the hips back and slightly bend the knee during the descent. 3. Engage the glutes of the free leg and allow it to swing back, ensuring ankle, knee and hip are in line with no lateral rotation at the hips. 4. Lower the upper body by hingeing at the hip until a mild stretch is felt in the hamstrings. 5. Return to the starting position. 6. Perform the prescribed number of repetitions and switch sides. Tips Focus on pushing the hips back and not just bending at the hips. The movement occurs at hip level. Keep the spine neutrally aligned throughout the entire exercise.

Keep the pelvis square to your movement, and not allowing the hips to rotate.

#flexibility #deadlift #strengthtraining #trainingformovement #balance