Common Mistakes to Avoid When Performing the Single-Leg RDL Exercises

The Romanian deadlift is probably the most common deadlift variation fitness enthusiasts encounter in the gym. In particular, the single-leg RDL is a potent physical exercise that helps athletes develop the much-needed single-leg strength for explosive sprinting, jumping, and changing their direction. Single-leg RDL also improves the athletes’ hamstrings and glutes, which are the primary drivers of athletic skills mentioned above.

Non-athletes also benefit from single-leg RDL in many ways. Besides being an all-around physical exercise, it helps develop lower body strength, improves general health, and gluteus aesthetics (for the few with such goals). These details are very insightful if you want to know more about single-leg RDL.

Like other physical exercises, you can’t enjoy the benefits of this exercise if you don’t do it right. If you are trying to fix single-leg RDL into your busy exercise session, below are common mistakes to watch out for.

1. Prescribing Single-Leg RDL to Athletes Who Aren’t Ready

There is a lot to consider before including single-leg RDL into your workout routine, and readiness for this form of exercise is overly important. Essentially, single-leg RDL is an advanced version of hip-hinge exercises. That aside, learning bilateral RDL is very difficult, save for mastering.

Taking on these challenging movement patterns, eliminating support base, while challenging joints with multi-planar strains can take a toll on athletes who aren’t prepared. As a rule, athletes who haven’t tried hip-hinge before shouldn’t try single-leg RDL. Additionally, until athletes show proficiency in RDL, they aren’t ready for SLRDL.

2. Emphasizing on Load and Depth

Typically, the common question asked by athletes and training enthusiasts is how much weight they should use, especially when introduced to a new exercise. Interestingly, with SLRDL, athletes also frequently ask how to hold and balance the weight. Emphasizing on the load and depth in the early stages of the exercise can prove counterproductive, as it exacerbates movement issues.

Trainers and fitness coaches should ensure that athletes understand these movements before focusing on the loads and depths. For instance, a common movement deficiency that can nullify the entire exercise is forgetting the depth of movements. Most trainees focus on touching the floor with weights or their hands, counteracting the whole exercise.

3. Introducing SLRDL Improperly in Warm-Ups

Most trainees find themselves mimicking real-session movements during their warm-up. Coaches and trainers believe that introducing these movements, range of motion, and patterns in a stable and controlled environment improve trainee performance. While this is true, these benefits may not be realized if the movements are poorly coached.

Warm-up sessions are the best time for introducing and reinforcing movement skills since it occurs in a controlled situation while providing an opportunity for repetitions without a lot of pressure. However, trainers should teach these exercises with great precision and pay close attention to the details. Teaching these movements hastily, especially when dealing with many athletes, is disastrous.

The Bottom Line

SLRDL is among the many physical exercises that promote general health and well-being. However, trainers and athletes should have an in-depth understanding of single-leg RDL for maximum benefits. Performing this exercise effectively depends on these and additional principles.