I'm doing this instead of the standard deadlift but i'm wondering if this exercise requires lighter weights than you'd otherwise be able to use. Also its kind of tricky balancing and I don't know how long i'm supposed to hold the position.
it looks so similar o the Dumbell One point row but i guess because you are letting the db hang it in the romanian one leg deadlift and you pull the weights up to your waist on the db one point row thats how it works different muscles?
Anyone else doing this that can tell me if they have the same issue and what weight are you using. I'm doing it basically with body weight, just 3 lb each hand. but i could lift 20 probably (the bar weighs more than though probably 35).
I'm not sure why you are not doing a regular deadlift.
That said, the 1 leg RDL is a leg move. Down and up with each rep. I'd call it more 1 leg SLDL but the book calls the movement 1 leg RDL so that's what we'll call it.
see here: http://www.youtube.com/watch?v=azvUJp9vqdg
The 1 pt row is a back move/row - the 1 leg balancing position is just for that purpose, to make you balance a little but the movement is primarily for the row to work your back.
All single limb movements will make you use less weight than the same movement using both limbs. But comparing DL to RDL or even more so 1 leg RDL it isn't even the same movement so you can't really compare weight. Just do what you can.
I'm not sure why you are not doing a regular deadlift.
That said, the 1 leg RDL is a leg move. Down and up with each rep. I'd call it more 1 leg SLDL but the book calls the movement 1 leg RDL so that's what we'll call it.
see here: http://www.youtube.com/watch?v=azvUJp9vqdg
The 1 pt row is a back move/row - the 1 leg balancing position is just for that purpose, to make you balance a little but the movement is primarily for the row to work your back.
All single limb movements will make you use less weight than the same movement using both limbs. But comparing DL to RDL or even more so 1 leg RDL it isn't even the same movement so you can't really compare weight. Just do what you can.
Thanks for the vid! The reason why I'm not doing DL is because the bar is like 30 pounds which is probably too heavy for me and also I don't have access to a gym all the time so i wanted to do somehting i could do at the gym or at home. next time i do workout b in the gym i'll try the deadlift, maybe i'm stronger by then
From what I understand from the book and the videos i saw, the 1 RDL works the back same way but also works the gluteals and hamstrings more than the DL...if thats the case, i definately need help there!
I am certain you can DL 30 pounds! Can you lift a child? A bag of groceries? I think you need to try because doing the SLRDL's really aren't getting you any closer to DL's.
I haven't picked up a child in a long as time and besides I couldn't do it repetively. Regardless, I will try to do it at the gym this weekend. I am honestly not even sure if they *have* a barbell, I guess the bar on the chest press is a barbell. So I was just trying to work an exercise I can do wherever I am.
Thanks for the encouragement though will definately give it a shot I posted on my training log I'm up to 11 pounds total on the RDL...plus however much my leg weighs?
I'm currently doing this move in Stage 3 (I love, love, LOVE stage 3) and using 17.5 pound dumbbells. I, too, have trouble with balance in general and had difficulty with various other moves in Stages 1 and 2 -- I've nearly fallen multiple times. But I found my balance to be worse with the Dumbbell One-Pt Row. It gets better with time and practice.
Don't sell yourself short on doing regular Deadlifts, though! I have a fairly slight (read: skinny and pathetic) build and started Stage 1 doing DLs with 40 lbs and worked quickly up to 75.
You'd be surprised what you CAN do when you give it a shot. I had convinced myself that I couldn't lift the bar too. With some encouragement from these boards and guidance from trainer in how to use the squat rack, voila'! , I was doing deadlifts with an empty bar. Everybody's got to start somewhere! Go for it!
The deadlift is a challenging move, no doubt about it. But that should be a reason for you to work on it, not avoid it. Weight lifting, like everything else, has a lot to do with mindset.
Guess what people, my gym has a barbell thing but its attached to a machine I can't take it off! I went to try it for squats yesterday and I had to put on extra weight b/c I felt like I wasn't working my lower body hard enough. Think I did a major no-no and am going to go back to dumbell squats where I position my hands same way I would with a barbell.
So, that means I can't do deadlifts now. Is there something else I can do (short of buying a barbell at this time) or maybe I should just stick with what I'm doing...?
With whatever that thing is I used yesterday, they just slide the bench under it. I removed the bench to do the squats. No doubt the weight area leaves much to be desired, lots of fluffy new machines and individual tv screens on the new cardio equipment and even a swissball but its a weight lifters nightmare
I'd be looking for a new gym if all they have are Smith Machines.
Yep... sounds like a Smith machine. Do a search (or maybe it's even in the sticky at the top?) about them, and you won't ever want to use one again. Except maybe to hang your clothes on to dry... Actually I use it for chinups, but only because I'm too short to reach my gym's chinup bar!
I'm not sure why you are not doing a regular deadlift.
That said, the 1 leg RDL is a leg move. Down and up with each rep. I'd call it more 1 leg SLDL but the book calls the movement 1 leg RDL so that's what we'll call it.
see here: http://www.youtube.com/watch?v=azvUJp9vqdg
The 1 pt row is a back move/row - the 1 leg balancing position is just for that purpose, to make you balance a little but the movement is primarily for the row to work your back.
All single limb movements will make you use less weight than the same movement using both limbs. But comparing DL to RDL or even more so 1 leg RDL it isn't even the same movement so you can't really compare weight. Just do what you can.
In the book, the description says to lower the weights until they are just below your knees, then lift up. Not to lower them to the floor. I think that's what makes it an RDL rather than a CDL; don't the regular RDL's only go to just below the knees?
You want to go as low as you can without rounding your back. For most people, this is right below the knee. I'm pretty flexible and can go pretty low with the RDL's at lower weights. But when I'm RDLing 170 lbs, it's right below the knee for sure.
In the book, the description says to lower the weights until they are just below your knees, then lift up. Not to lower them to the floor. I think that's what makes it an RDL rather than a CDL; don't the regular RDL's only go to just below the knees?
what makes it an rdl and not a cdl has much more to do with the entire movement… bending knees and standing versus straight legs and bending at the hip.
Dumbell Single-leg Romanian Deadlift
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