Hey there, it’s time for a new Home Exercise of the Week! This week’s exercise is called a Single Leg Dumbbell Romanian Deadlift and it’s a great lower body exercise that will target your glutes, hamstrings, and lower back as well as working on balance and the stabilizer muscles of the ankle.
If you don’t have dumbbells, you can use any heavy object that is easy to hold on to or you can even do this without added weights and use your own body weight.
Let’s take a look at the key performance points of the Single Leg Dumbbell Romanian Deadlift.
grab on to a pair of dumbbells and hold them at your side while standing tall
lift your left foot off the floor and slightly bend your right knee
keep your back straight, your shoulders back, and bend at the waist to descend in to the deadlift
maintain the same slight bend in the right knee throughout the movement and let the weights hang freely from your arms
push your hips back while bending down and push your right knee outward to keep it from caving in
lower your upper body towards the floor until you feel a good stretch in the back of your right leg
squeeze your glutes and come back up to the starting position until you are standing nice and tall
keep your left foot off the floor as much as you can throughout your set unless you need to re-balance yourself
complete for your desired amount of reps or time and then repeat for your left leg
So there you have the Single Leg Dumbbell Romanian Deadlift. Add this in to your lower or full body routine and in time you will feel stronger and have more balance.
Let me know how you like this exercise in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week. This time I have a great TRX exercise for you to try called the TRX Power Pull.
The TRX Power Pull is a unilateral back exercise that targets your upper back muscles including the rear deltoids and trapezius. You will also be working your biceps and obliques.
Let’s take a look at the key performance points of the TRX Power Pull.
grab one handle of the TRX with your right hand
keep your toes pointed forward towards the anchor point of the TRX and lean back until your right arm is fully extended
keep you right arm raised to shoulder height
from this extended arm position rotate your body to the left and reach behind you with your left arm
now rotate back to center while pulling your body up with your right arm
keep your right elbow high and in line with your upper back while reaching and tapping the TRX strap with your left arm
squeeze the muscles of the back at the top of this movement and then extend back out
complete your desired amount of reps or time and then repeat the movement for the other side to finish your set
So there you have the TRX Power Pull. It can be tricky to get the hand of this movement but once you do it’s fun and very effective.
Let me know how you do with this one in the comment section below and if you don’t have a TRX then I highly recommend getting one. They can be used anywhere and there are tons of exercises you can do with it.
This is a combination move designed to work on your balance and coordination as well as your quadriceps, hamstrings, glutes and the stabilizer muscles of the ankle. Keep a slight bend in the knee during the one leg deadlift portion and keep your back as straight as possible. Add weights to increase the difficulty!