How to: The Single Leg Romanian Deadlift

Exercise How To, Leg Training, Strength Training, Stronger Runner

JKConditioning, personal training
This exercise is great at challenging single leg hip stability while strengthening your posterior chain (hamstrings, gluteals and para-spinals) and abdominals (indirectly). Don’t be confused with the version where the weight is lifted off the floor between reps – that’s referred to as a Stiffleg Deadlift – two different exercises even though they look the same.  I’ll save that exercise for another post.

Dumbbells can be held in each hand or in just one hand (same side as the leg that is going up – more challenge to the abdominals).  A barbell can also be held so more weight can be an option (as dumbbells only go so heavy).

  • Hold a dumbbell in each hand. Lift one leg slightly off the ground so that you’re now standing on one leg.
  • Puff out your chest and bring your shoulders back.  Slightly bend your stance leg.
  • Pretend you are in front of an audience and that you’re about to bow.  This is called the “hip hinge” and is pivotal in performing this exercise correctly.
  • As you slowly start to lean forward, simultaneously lift your opposite leg.  Pretend it’s connected with your shoulder so that if you bow “so much”, your leg will lift “so much.”
  • DON’T squat with your stance leg – keep that leg slightly bent throughout the exercise.
  • Keep lifting that leg and keep bowing.
  • Think of reaching for the wall behind you with your lifting leg’s heel.
  • Stay flat in your hips and shoulders – keep square with the ground.
  • At the end position (as in the picture above) you should have a flat torso position and should feel tremendous tension in your stance leg’s hamstring.  If you don’t, something is probably wrong.  Don’t round your back by “loosening” the muscles along your spine.  Stay straight!
  • Keep that neutral spine and your shoulders back.  Your chest should still be puffed out, even in this bottom position.  From the side, your body should form a capitol “T.”
  • Bring your mid-air leg down as you stand up.
  • That’s one rep.

I like doing sets of 5-8 with my runners depending on the time of year; also, depending on the week, I’ll typically get them to perform 2-5 sets in a given workout.

That’s a wrap.

Thanks for reading and run strong,

-Jon

Bruce Dyke

Personal Strength Training by Jon-Erik Kawamoto

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

sumo deadlift

Kyle Howlett

Personal Strength Training by Thomas King

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

Lloyd Hussey

Personal Strength Training by Jon-Erik Kawamoto

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Norbert Lake

Personal Strength Training by Jon-Erik Kawamoto

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

Nancy Wadden

Personal Strength Training by Thomas King

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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