Single Leg One Dumbbell Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Hinge (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg One Dumbbell Deadlift is a compound exercise primarily targeting the hamstrings, with secondary engagement of the abs, forearms, glutes, lats, lower back, and upper back. It is performed by standing on one leg while holding a dumbbell in the opposite hand. The movement involves hinging at the hips to lower the dumbbell towards the ground while maintaining a straight back, then returning to the starting position. This exercise improves balance, stability, and posterior chain strength, while also challenging coordination and grip strength. It is a great addition to any lower body workout routine.
How to Perform
Start by holding a dumbbell in the hand opposite to the leg you will be standing on.
Lift the non-stance leg off the ground, unlocking the knee slightly as you begin the movement.
Slowly hinge at the hip of your standing leg, keeping your chest facing the floor. Ensure the dumbbell stays close to your body, avoiding excessive forward drift.
Lower the dumbbell until your torso is nearly parallel to the floor, maintaining a straight back throughout to prevent strain on the spine.
Drive through the heel of the stance leg, extending your hip to return to the starting position, engaging the glutes and hamstrings as you rise.
Reset your position after each repetition, ensuring proper form, and repeat for the desired number of reps on each leg.
Tips
As you begin the movement, concentrate on pushing your heel backward as far as possible, focusing on hinging at the hip rather than dropping your chest toward the floor.
Maintain stability by preventing any rotation in the hips. Imagine balancing a cup of water on your back to ensure your form stays steady at the bottom of the movement.
Your chin should move in sync with your chest, so there's no need to look up as you reach the bottom of the motion.
Ideally, keep a straight line from the top of your head to your heel, maintaining proper alignment throughout the exercise.
Keep a slight bend in your knee, avoiding any collapse of your arch as you perform the movement.
Wrap your thumbs around the dumbbell handle to ensure a secure grip, avoiding a false grip.
Rather than focusing solely on pushing through your heels, aim to engage your entire foot by creating three points of contact: the big toe, little toe, and heel. This will help activate your quads and prevent sluggish movement off the floor.
To build confidence and control, you can practice assisted versions of the single-leg Romanian deadlift (RDL). Use a rack for support with your free hand or perform the movement with both feet on the ground, keeping one foot slightly off the floor.
If you're struggling to feel your glutes working, gently palpate the muscles to help you connect with them. Pause briefly at the top of the movement to focus on the peak contraction.
How Not to Perform
Avoid Rounding Your Back: Do not let your back round as you hinge forward. Keep your spine neutral and your chest open. Rounding the back can lead to unnecessary strain on your lower back and increase the risk of injury.
Don’t Let the Dumbbell Drift Too Far Forward: Keep the dumbbell close to your body throughout the movement. Letting it drift too far forward can cause you to lose balance and engage the wrong muscles, reducing the effectiveness of the exercise.
Avoid Excessive Knee Flexion: Keep a slight bend in your standing knee, but do not let it bend excessively. Over-bending the knee will shift the focus away from the hamstrings and glutes, reducing the exercise’s effectiveness.
Don’t Allow Hip Rotation: Ensure that your hips stay square and face downward. Rotating the hips can lead to improper form, decrease the muscle activation in the target area, and increase the risk of injury.
Avoid Looking Up: Your chin should follow the movement of your chest, not look upward. Tilting your head up can cause misalignment in your spine, leading to strain and discomfort.
Don’t Shift Weight Only to Your Heels: While it's important to engage your posterior chain, focusing solely on your heels can limit your quad activation and make the lift slow and inefficient. Focus on driving through the entire foot—big toe, little toe, and heel.
Avoid Locking Your Knee: Don’t fully lock the knee of your stance leg. Keeping a soft bend ensures proper muscle activation in the hamstrings and glutes, while locking the knee can strain the joint.
Don’t Use a False Grip: Make sure to wrap your thumb around the dumbbell handle to avoid using a false grip. A false grip can cause your hand to slip, potentially losing control of the dumbbell and increasing the risk of injury.
Avoid Swinging the Dumbbell: Do not use momentum or swing the dumbbell to complete the movement. Focus on slow, controlled movements to target the muscles properly and prevent wasting energy.
Don’t Rush Through Reps: Perform each rep with control, ensuring that you maintain proper form. Rushing through the exercise can lead to mistakes, reduced muscle activation, and an increased risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
