One -
legged deadlift variations are a great way to target your glutes and hamstrings while challenging your balance and coordination.
Not exact matches
Besides being the ultimate move for building a huge back and killer
legs, the zercher squat will work your core harder than any squat or
deadlift variation there is — it's effin» brutal and your core muscles will work like crazy to prevent you from collapsing forward!
Many smart and progressive strength and conditioning coaches are turning away from traditional bilateral (two -
legged) exercise like the squat and
deadlift in favour of the split squat and its
variations simply because it has less potential for causing injury.
A nice
variation on my usual heavy barbell
deadlift, with these I keep my
legs very straight, come down to really feel a hamstring stretch and then come up to not quite straight to keep tension on them.
Performing eccentric isometrics with any type of Romanian
Deadlift (RDL) using a barbell or dumbbells, as well as single
leg variations are perfect.
Monday - traveling so didn't have access to gym... just did about a 10 minute workout of bodyweight exercises in room — pushups
variations, 1 -
legged romanian
deadlifts, & abs
leg thrusts alternated constantly
Bezerra et al. (2013) compared the conventional
deadlift and the stiff -
legged (Romanian)
deadlift variations, using 70 % of 1RM.
Deadlift variations produce largely similar gastrocnemius muscle activity, although they are most effective in the order sumo > conventional > stiff -
legged.
Assistance exercises I prefer are usually single
leg or hip extension exercises such as split squat
variations, glute ham raise, Romanian
deadlifts, back extensions etc..
Especially contralateral single
leg Romanian
Deadlifts (although all
variations have their place, be it standing on both
legs with a weight in one hand, single
leg loaded on the same side or as stated, single
leg and loaded on the opposite side).
This
variation of a
deadlift will improve your balance, strengthen your core and sculpt the posterior muscles of your
leg (aka your hamstrings and glutes).
There are also a few
variations of ways to do the
deadlift like the traditional method, sumo style, with a trap bar and stiff
legged.
In addition, Bezerra et al. (2013) compared the hamstrings EMG amplitude during the
deadlift and stiff -
legged deadlift and also reported no differences between the two
variations.
There are several
deadlift variations, classifiable by the type of barbell used, and the technique used (sumo, conventional, stiff -
legged, Romanian).