TRX Romanian Deadlift

The TRX Single Leg Deadlift is a great preperatory exercise for the actual single leg (Romanian) deadlift. Fot those who lack the balance, or shoulder range of motion, the TRX is a great tool to help you get into the right position for learning this exercise; like 'training wheels' for the Deadlift.

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Hamstrings
  • Core
Body Part

Body Part:

Reps

Reps:

Steps

Step 1: Stand on one leg, pacing your hands through each of the TRX handles. You are facing away from the TRX anchor and the straps are set to mid length, and they are scraped over your shoulders.

Step 2: Begin the movement by ‘hinging’ at the hip (ie: bring your chest towards your thigh) as you extend the other thigh up towards the ceiling.

Step 3: Extend your arms and keep your hands open in the TRX handles, in order to apply some pressure into them.

Step 4: The final position is aligning your body horizontal to the floor; contract your glutes to keep the back thigh up and in line with your body. At this position, the TRX straps are helping to lift your arms up to keep them in alignment with your body at horizontal.

Step 5: Lower yourself back down to the starting position.

Step 6: Repeat the movement several times before switching legs.

 

How to progress the exercise

This exercise can be progressed by adding a weight vest. Another possible progression is a one-legged jump squat. Creative progressions include adding a knee-to-chest while jumping, or even a pike. Using a BOSU will add a good balance challenge to this exercise.

Additional Information

Caution must be taken to avoid stress on the knees and hip joints when jumping and landing. The muscles must be properly engaged to absorb the shock of landing, and the core must be engaged to avoid a shock to the spine while landing.

TRX Pro 4 Strap

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