Women's Fitness

EXERCISE : XXXXXX

Read y to take your lower body work up a

gear? It’s a challenge but your glutes and

hamstring s will be reaping rewards

EXERCISE

T

he one-leg

Romanian

deadlift is quite

a mout hful to say

and we’re not going

to lie – it’s a tough

one to perfect too.

One for more

experienced lifters

it’s a grea t move to

really push yourself

as well as your

result s. ‘This ex ercise

will test core stability

hip stability upper

backstrength

andbalance’ says

strength and

conditioning trainer

and Train2Win coach

Dan Lawrence.

‘Because it is a

unilater al movement

it will highlight any

imbalance you may

have from leftto right

too.’ The one-leg

Romanian deadlift is

especially important

if you run or play

sports as your

glutes and

hamstring s (as well

as the rest of your

posterior chain)

play a huge role in

any ju mping or

forward movement.

A bonus? ‘Due to th e

lengthening nature

of th e exercise it

will also improve

flexibilityin your

hamstring s.’ If the

exercise is too

difficult take

away some of th e

instability by placing

your backleg on a

glider on top of a box.

If it ’s too easy add

somemore weight!

THE ONE-LEG ROMANIAN DEADLIFT

Areas trained:GLUTES HAMSTRINGS

Technique

➤Start standing

upright with your

weight on one

foot. Hold a

dumbbell tightly

in your op posit e

hand to the

leg that is in

contact with

the floor and

always keep this

dumbbell close

to your body.

➤Hinge at your

hips pushin g

them back

while keeping

your weight

distribution

predominate ly

through your

heel and

maintain

a softknee

throughout.

Take three to

four seconds to

lower and come

down as far

as you feel

comfortable

and your

hamstring

flexibilityallows.

➤Extend your free

leg backin a

straight line with

a slightly bent

knee as your

torsohinges

forwards.

➤At your lowest

posit ion under

control yo u

would id eally

have a straight

line from the

bottom of your

free leg to the

top of your head.

➤Pull yourself

backup to

the startby

keeping

your shoulder

tight and pulling

your hips

through to finish

squeezing the

glute on your

plantedleg.

MEET

OUR

EXPERT

Dan Lawrence is an

award-winning

personal trainer

and strength and

conditioning coach

to international

boxer George

Groves as well as

models including

Stephen James

(@whoiselijah) and

Rosie Jones

(@1RosieJones).

Check out Dan’s

Instagram pages

@Perform365and

@Train2WinBoxi ng

and website

train2winboxing.

comfor workout

videos and in fo.

WORDS: AMANDA

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ROXY SHORTS £30 ROXY-UK.CO.UK; NIKE FREE TRANSFORM FLYKNIT £125 STORE.NIKE.COM KIT: DUMBBELL PHYSICALCOMPANY.CO.UK

The one- leg

Romani an

deadlift

THE ONE-LEG ROMANIAN DEADLIFT

GLUTES HAMSTRINGS

to international

boxer George

Groves as well as

models including

Stephen James

(@whoiselijah

Rosie Jones

(@1RosieJones

Check out Dan’s

Instagram pages

@Perform365

@Train2WinBoxi ng

and website

train2winboxing.

com for workout

videos and info.

SAFETY TIP

Keep a neutral

head position

thro ughout – don’t

conscious ly lo ok

up or down

46 womensfitness.co.uk | September 2016