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

Lloyd Hussey

Personal Strength Training by Jon-Erik Kawamoto

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Ali Pike

Personal Strength Training by Thomas King

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

Craig McIssac

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

Norbert Lake

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

Carly Wallwork

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

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