Single-Leg Romanian Deadlift (Single-Leg RDL)
I think this is one of the highest-value exercises you can have in your golf fitness program. If I were ranking golf exercises, I'd put the Single-Leg RDL in the top five because it addresses so many qualities golfers need: hip hinge mechanics, posterior chain strength, balance, pelvic stability, and efficient weight transfer. So if you don't currently do this exercise, start doing it!
Recommended Programming
- Warm-Up/Activation: 2 sets of 8 reps per side using a light dumbbell.
- Strength: 3–4 sets of 6–8 reps per side.
- Power: 3 sets of 5–6 explosive but controlled reps per side.
- Endurance/Stability: 2–3 sets of 10–12 reps per side.
Single-Leg Romanian Deadlift Instructions
- Stand tall holding a dumbbell in each hand.
- Shift your weight onto one leg while keeping a slight bend in the knee.
- Brace your core and maintain a neutral spine.
- Push your hips backward as your opposite leg extends straight behind you.
- Lower the dumbbells toward the floor while keeping your hips level.
- Stop when you feel a strong stretch in your hamstrings or your torso is nearly parallel to the floor.
- Drive through your planted heel and squeeze your glute to return to standing.
- Repeat for the desired repetitions before switching legs.
Front View
Side View
Primary Muscles Used
Tips
- Keep your hips level throughout the movement.
- Reach your back heel as far behind you as possible.
- Brace your core before every repetition.
- Maintain a soft bend in the standing knee.
- Keep your neck in line with your spine.
- Move under complete control.
- Pause briefly at the bottom to improve stability.
- Squeeze your glute to finish each repetition.
- Focus on balance before increasing the weight.
Common Mistakes
- Rounding the Lower Back: Maintain a neutral spine throughout the movement by hinging from your hips rather than bending through your waist.
- Opening the Hips: Keep both hips facing the floor instead of allowing the lifted hip to rotate upward.
- Locking the Standing Knee: Maintain a slight bend in the support leg to keep tension on the glutes and hamstrings.
- Reaching with the Dumbbells Instead of the Hips: The movement should be created by pushing your hips backward, not by simply lowering the weights.
- Losing Balance: Move slowly and keep your eyes focused on a fixed point several feet in front of you.
- Using Momentum: Control both the lowering and lifting phases instead of swinging your body.
- Not Extending the Back Leg: Reach your trail leg long behind you to improve balance and create a better hip hinge.
- Shrugging the Shoulders: Keep your shoulders relaxed and pulled slightly back throughout the exercise.
- Standing Up with the Lower Back: Initiate the return by driving through the planted heel and squeezing the glute instead of pulling yourself upright with your back.
- Using Too Much Weight: Choose a weight that allows you to maintain perfect balance and posture during every repetition.
Tim's list of benefits for the Single-Leg Romanian Deadlift
- Improves single-leg balance throughout the golf swing.
- Strengthens the glutes and hamstrings for greater power production.
- Develops hip stability during weight transfer.
- Improves pelvic control and reduces unnecessary sway.
- Enhances lower body strength while protecting the lower back.
- Reinforces proper hip hinge mechanics.
- Builds rotational stability through the core.
- Helps create a stronger, more efficient ground force reaction.
- Can reduce the risk of lower back, knee, and hamstring injuries.
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