September 25, 2015

STRENGTH: Single Leg Barbell RDL 3 x 8-10 each leg

WOD: 20 minute AMRAP

400 m run 

10 x hang power cleans 

8 x box jump overs 

6 x push press 

4 x burpee broad jumps

2 x rope climbs

Working the single leg barbell RDL…

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.

The single-leg Romanian deadlift row trains the cross-body connection, that transmits forces from the ground through the leg and hip, across the SI-joint via the thoracodorsal fascia, into the opposite lattisimus dorsi.

Development of dynamic flexibility in the hamstring muscles.

Because the exercise is performed with just one leg, the weight is reduced with 50% compared to the Romanian deadlift. The single-leg Romanian deadlift puts less stress on the back.

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.