How to: The Single Leg Romanian Deadlift

JKConditioning, personal training
This exercise is great at challenging single leg hip stability while strengthening your posterior chain (hamstrings, gluteals and para-spinals) and abdominals (indirectly). Don’t be confused with the version where the weight is lifted off the floor between reps – that’s referred to as a Stiffleg Deadlift – two different exercises even though they look the same. I’ll save that exercise for another post.

Dumbbells can be held in each hand or in just one hand (same side as the leg that is going up – more challenge to the abdominals). A barbell can also be held so more weight can be an option (as dumbbells only go so heavy).

Hold a dumbbell in each hand. Lift one leg slightly off the ground so that you’re now standing on one leg.
Puff out your chest and bring your shoulders back. Slightly bend your stance leg.
Pretend you are in front of an audience and that you’re about to bow. This is called the “hip hinge” and is pivotal in performing this exercise correctly.
As you slowly start to lean forward, simultaneously lift your opposite leg. Pretend it’s connected with your shoulder so that if you bow “so much”, your leg will lift “so much.”
DON’T squat with your stance leg – keep that leg slightly bent throughout the exercise.
Keep lifting that leg and keep bowing.
Think of reaching for the wall behind you with your lifting leg’s heel.
Stay flat in your hips and shoulders – keep square with the ground.
At the end position (as in the picture above) you should have a flat torso position and should feel tremendous tension in your stance leg’s hamstring. If you don’t, something is probably wrong. Don’t round your back by “loosening” the muscles along your spine. Stay straight!
Keep that neutral spine and your shoulders back. Your chest should still be puffed out, even in this bottom position. From the side, your body should form a capitol “T.”
Bring your mid-air leg down as you stand up.
That’s one rep.

I like doing sets of 5-8 with my runners depending on the time of year; also, depending on the week, I’ll typically get them to perform 2-5 sets in a given workout.

That’s a wrap.

Thanks for reading and run strong,

-Jon

Jodi Dodge

Personal Strength Training by Jon-Erik Kawamoto

David Squires

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

Jon Howard

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Stephanie Hartery

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

Tara Stuckless

Personal Strength Training by Thomas King

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

See All Reviews Write a Review