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Tailored Fitness Move
Single-leg Romanian Deadlift
with Medicine Ball Front Raise
This super powered single-leg romanian deadlift works hamstrings, hips, low back, abs, and shoulders. No medicine ball? Contact me for a good price on one. You can do this with dumbbells or any household item that you can hold securely during the set.
Stand with feet shoulder width apart holding a medicine ball in front of your thighs. Maintain good posture with ears, shoulders, hips and ankles in alignment.
Start with your weaker side first. Find your center of balance on that leg. Slowly bend from the hips (like you would for a normal stiff-legged or romanian deadlift with a bar) until your upper body and the right leg are almost parallel with the floor. Your arms should be straight and the ball will be about shin level.
Your left leg should be straight but with knee not locked. Raise back up to starting position and keeping your arms straight raise the medicine ball to shoulder level hold for one second then lower back down to starting position.
Move slowly and with control through the entire exercise. The single-leg romanian deadlift is really tough and it strengthens the entire core and posterior chain. People often have weak shoulders, weak lower back, and weak hamstrings. Just two sets of 8-10 on each side and you will feel like you did a ton of good mornings, hamstring curls, and overhead presses. It's also a great way to improve balance, coordination, posture, and endurance.
Questions? Email me here
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