S/L Asst. RDL

The Single-Leg Assisted Romanian Deadlift (S/L Asst. RDL) is a variation of the Romanian Deadlift exercise that focuses on developing single-leg strength, balance, and stability. It involves performing the movement while maintaining balance on one leg with the assistance of a supporting object.

Here's how to perform a Single-Leg Assisted Romanian Deadlift:

  1. Begin by standing next to a stable object such as a wall, sturdy furniture, or a squat rack. This object will be used for support during the exercise.
  2. Stand tall with your feet hip-width apart, toes pointing forward, and engage your core for stability.
  3. Shift your weight onto one leg while slightly lifting the opposite leg off the ground, extending it slightly backward for balance. The supporting leg should have a slight bend in the knee.
  4. Reach forward with both hands, maintaining a straight back and a neutral spine. Aim to bring your hands towards your standing foot, while simultaneously extending the opposite leg backward.
  5. As you hinge at the hips, push your glutes back and lower your upper body, while keeping the extended leg and your back in a straight line. The movement should come from your hip hinge, not your lower back.
  6. Continue lowering your upper body until you feel a stretch in your hamstrings or reach a comfortable range of motion. At this point, you may lightly touch the supporting object with one hand for balance, if needed.
  7. Pause for a brief moment at the bottom position, then engage your glutes and hamstrings to reverse the movement. Keep your core engaged and maintain control as you return to the starting position.
  8. Repeat for the desired number of repetitions on one leg before switching to the other leg.

Tips for performing the Single-Leg Assisted Romanian Deadlift:

  • Choose an object for support that is stable and at an appropriate height for your arm's reach.
  • Keep your standing knee slightly bent throughout the exercise to help maintain balance and stability.
  • Maintain a neutral spine and avoid rounding or arching your back excessively.
  • Engage your core muscles to stabilize your spine and support the movement.
  • Focus on maintaining control and balance throughout the exercise.
  • Start with a lighter weight or no weight at all until you feel comfortable with the movement and can maintain proper form.
  • As with any exercise, listen to your body and adjust the difficulty level and range of motion according to your ability and comfort
  • If you have any concerns about your balance or stability, consider performing this exercise under the guidance of a fitness professional.

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