Hey, Mike Bronco here, Bronco's gym, and I'm with Holly Bronco, and we're going to show you the straight leg dead lift, sometimes called the Romanian dead lift or RDL with a single leg. Holly's going to do the modified version, which is using both legs, and you'll use this in cases where you don't have balance and/or flexibility, usually they go hand-in-hand. So until you develop that flexibility, you might want to opt for this version of it until you feel comfortable. Alright, the technique is exactly the same, the difference is that both feet are on the floor when Holly's doing it, I'm going to have one leg on the floor. So what we're going to do, first thing you want to do, stand with your feet slightly narrower than shoulder width, OK. We're showing you this from the side so you can actually see how I take my hips and press them back. Alright, that's the key to the movement. The first thing I'm going to do is lift my right leg off the floor, slightly bend my knee, shifting the weight to the left foot. Once I do that, I'm standing up nice and tall, I'm going to take my hips and I'm going to press them backwards. What a lot of people do is just bend over, rounding their back. You don't want to do that. You want to stay nice and tall, keep your back flat. OK, I'm going to bend at the hips, pressing them backwards, OK, and continue to press them backwards with a nice flat back, lifting this leg at the same rate that I bend, squeezing this glute with out turning. Nice and flat. I'm going to go down as far as I can, and then back up, squeezing the left glute on the way back up, you're left butt cheek. And I'm going to go down again. Exhaling, inhaling, exhaling, inhaling, exhaling. We're going to do 2 more. One more. That's 6 repetitions. Alright, now we're going to do the other leg. OK, take the hips, alright, foot off the floor, press them back, flat back, and up. What's nice about the single leg is that again, you'll know if you have an imbalance or some type of an injury. Three more. Two more. One more. Head is up. Six. So there you have it. That's the straight leg dead lift for the weekend warrior.
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