The Romanian one-leg pull is a popular exercise since the Soviet sports school, which is very effective in working out the glutes and biceps of the thigh. Unlike the classic version of the movement, the one-leg pull additionally includes a large number of stabilizer muscles, as well as develops coordination and balance.
Benefits and disadvantages of exercise
The main task in the deadlift on one leg, instead of the classic performance on two legs, is to switch the load to the gluteal region and the biceps of the thigh. Moreover, the main emphasis is on increasing the load on the buttocks at the expense of a less stable body position. This not only focuses the tension on the desired area, but also connects the stabilizer muscles that are usually not involved in the work.
The main advantages of the Romanian 1-leg deadlift:
Development of coordination and balance.
The best concentration of the load on the buttocks and biceps of the thigh.
Increased load on the cortical muscles.
The ability to provide a powerful load when using small weights.
It is equally well suited for strength cycles, as well as multi-repeat training, static dynamics, pumping and other techniques.
The only drawback of the deadlift on one leg is a more complex technique that you need to master for high-quality performance of the exercise.
What muscles work
In the one-leg deadlift with dumbbells, almost the same muscles work that are involved in the normal version of the exercise:
Large, medium and small buttocks.
The posterior surface of the thigh.
Back muscles (all areas).
Abdominal muscles.
Deadlift on one leg engages the entire rear chain, as well as a large number of stabilizers. Also, many muscles work in a static position to provide balance during the tilt.
Technique of performing with dumbbells
Deadlift on one leg with dumbbells – this is the classic and most convenient option for this exercise. This is due to the fact that the projectile can perform the greatest number of variations: with the placement of the free leg on the floor/platform, with the retraction, with the holding of one or two dumbbells.
Romanian deadlift technique with dumbbells on one leg:
Take the dumbbells in your hands, stand up straight, feet shoulder-width apart. The back is straight, the gauze is directed forward. This is the starting position.
Begin to slowly tilt the body, keeping the weight on your free hands.
Simultaneously with lowering the body, pull the leg back. At the peak point, the body and leg should be parallel to the floor, perpendicular to the supporting leg.
Return to the starting position at a moderate pace.
There are two main options for performing the Romanian deadlift on one leg:
alternately with a dumbbell (cross-execution);
with two shells at once.
The single-dumbbell version uses the abs better because of the cross-loading and the need to maintain balance. However, when focusing on the growth of strength and mass, the option with two projectiles at the same time will be more useful, as it allows you to distribute the weight more safely and efficiently.
exercise options
The Romanian 1-leg deadlift can be adapted to almost any type of projectile and exercise equipment. This allows you to vary the load, make features in the training process and perform the movement even in conditions of limited sports equipment.
The exercise can be performed in two ways:
With the leg pulled back – a classic option.
Deadlift dumbbells on one leg.
With the placement of the foot on the platform – a simpler option, designed for athletes who find it difficult to maintain balance. Creates an increased load on the lower back, so it is not recommended for working with large weights.
Pull on one leg with support on a chair.
1. Technique with a barbell
The Romanian deadlift is not the most convenient option, but it is available in any gym.
2. Technique in Smith
Unlike a regular barbell, the one-leg pull in the Smith is more suited to the classic execution technique. The simulator fixes the bar horizontally, so you can hold it with both hands without losing balance. Allows you to work with large weights.
Technical features:
The basic technique does not change, but it is important to correctly calculate the offset from the neck in order to correctly perform the tilt.
Make sure that at the bottom point, the body and leg are parallel to the floor (with a straight back). Try not to pull the bar with your hands, the body acts as a pendulum, when the main movement is performed due to the strength of the glutes, biceps of the thigh and back.
3. Equipment with a weight
Very convenient and effective option. In terms of benefits, performing on one leg with a weight is almost in no way inferior to a dumbbell. The movement can be performed:
With each hand in turn.
Holding a kettlebell in each hand.
Holding the kettlebell with both hands.
The technique of performing a kettlebell on one leg does not change.
4. Technology in the crossover
A very unusual option, in which, in addition to the target muscles, the back and abs are also powerfully loaded. This is because, unlike the bar, which pulls perpendicular down, the lower block of the crossover creates a load at an angle of about 45 degrees.
Basic recommendations for the crossover:
It is best to use a D-shaped handle and make a set with each hand in turn.
At the initial stage, you can not tilt the body to parallel with the floor (in some cases, this threatens to lose balance). However, over time, you need to strive to ensure that the body is parallel to the floor at the peak point.
