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Kenneth Lo

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Single Leg Romanian Deadlift (RDL)

Dumbbell Single Leg Romanian Deadlift (Unilateral)

Romanian Deadlift (RDL) is one of the multi-joint exercises and posterior chain exercises. Not many people do it properly.

Normally, I ask my clients to do this exercise if they could do back extension and seated good morning properly with good thoracic spine. Then I introduce RDL for them.

So, why do I introduce Single Leg RDL?

For the beginners, they can feel the hamstrings "stretch" with single leg more than holding a barbell with both legs. The mind-muscle connection is better than bilateral if they perform correctly.

This is my personal opinion.

For me, I'd like to do it x 2 sets before heavy Barbell RDL.

Key points:

1. Don't let DBs lead your movement.

2. Maintain "Thoracic" spine.

3. Slightly bend your knee.

If bend your knee too much, you will focus on quads rather than hamstrings.

Enjoy your training!

Dream | Goal Setting | Progression | Consistency | Effort | Achievement | Self-improvement

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