The Romanian Deadlift is a staple exercise for developing the glutes, low back, and hamstrings. However, if you are looking to improve unilateral strength or correct muscular imbalances you need to check the B-stance version of the Romanian Deadlift. It is a game-changer; not only is a fun variation to spice up leg day, but it will target each leg individually, and is easier on the low back than the two leg original version.
Check out the video below for demo and tips from pro trainer Will Cho! Then read more below for a detailed explanation of how to do it.
Starting Position:
Stand with your feet hip-width apart. Shift one foot back so that only the toes are in contact with the ground. This is your "B-stance." The front foot takes the majority of the weight, while the back foot provides balance and support.
Grip and Posture:
Reach down and grip kettlebells, a barbell, or dumbbells. Push your butt back and keep your back straight and chest up throughout.
The Movement:
Once you’ve got a firm grip on the weight, stand straight up by hinging at your hips and maintain a slight bend in the knee
Lower the weights slowly keeping them close to your legs. Your front leg should feel a stretch in the hamstring.
Drive through the heel of your front foot and squeeze those glutes to return to the upright position.
Balance and Control:
Maintain balance and control throughout the movement. The back leg provides stability but should not be doing much of the work.
Repeat to Fatigue:
Switch & Repeat: Hit your reps, then switch legs. Repeat as needed until those hamstrings are tired! Remember to keep it safe and effective by using proper form and picking a challenging weight.
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