LIFT: ROMANIAN DEADLIFT
– SINGLE LEG
FOCUS / PURPOSE: GLUTES, HAMSTRINGS, LOWER BACK
EQUIPMENT: DUMBBELLS
TECHNIQUE
1. The dumbbells are held with the palms in toward the thighs and the
hands should move down the outside of the thigh to the shin.
2. The athlete’s feet should be approximately hip-width apart and
the knees should be slightly bent.
3. The athlete should have an arched back with the shoulder blades retracted
and the chest should be up.
4. While maintaining your back position, slide the right dumbbell down
your leg while lifting your left leg off the ground and extending in backwards.
Repeat this step with the opposite arm/leg.
COACHING POINTS
1. The key is to bend from the hip and to push the butt back as you descend.
The athlete should not lean forward and should not bend his back forward
at all!
ROMANIAN DEADLIFT – SINGLE LEG WORKOUT
1. Development Phase – 3 x 2 x 5
3 = Sets
2 = One for each leg
5 = repetitions for each leg per set (10 total reps between both legs
per set)
Click here
for video showing how to properly perform the romanian deadlift.
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