Troy Anderson: Hi everybody. My name is Troy Anderson. I am the Co-creator of kettlebellfatlosstraining.com and I am also doing a lot of work over a free interactive site called kbfatloss.ning.com. What I want to share with you today is few tips on how to do, let's call the single-leg RDL or the single-leg Romanian deadlift. This is an excellent, excellent drill for doing the whole body workout. It's the single-leg drill, so some of you there have maybe some imbalance or some strengthened balances, especially in your pelvis and kind of gluteus, awesome drill.
I am going to share you with a real quick progression that I find is really helps a lot of people and actually works with two-handed deadlifts too, especially people that find holding their body in good position while they're doing the entire movement, so a really cool drill. I don't know if you've ever seen a single-leg deadlift or RDL as we call it or RDL for that man. But basically, it's forcing most of the movement to occur, like most deadlifts, around the hip joint.
So, this is pretty simple. We're going to step right next to the kettlebell with the foot that we're going to leave on the floor. The opposite foot is going to reach back nice and soft. Again, we'll always maintain our posture, we're going to brace our core and we're going to pick up the heavy load in a kind of leverage position we need to brace in that core to protect our spine and we're going to push back into this. I'm going to low it again. We're going to low the bunchy cores on the backside of our legs. Remember that bunchy cores attaches from above your hip, above you knee, we're going to low that thing up in here.
The other thing that you can notice on bare foot, it allows me to kind of grip my foot on the floor and keep my foot from being kind of sloppy or lose and wore might be an athlete shoe or running shoes kind of squishing and cushing, it allows me to get a lot of feedback from the forum to keep that nice solid bounce and let the muscle that should that we want to work, do work that supposed to, so it's really simple. What I like to do when I am first teaching this movement is to start from what I call top down. So, we're going to start from the stand position at top. I got my foot in position, I am going to -- actually my target point is to put it down, that's kind of why I am starting to leave kettle at the bottom to start with, it gives me a target point.
So, I am going to come on my single foot, I am going push straight back and touch down. By starting from the top, it allows me to kind of prep, see I got a lot balance, that's one of the great benefits in this drill and really concentrate. Any kind of single-leg drill, you know ladder drill is excellent for providing good feedback and concentration. Now you saw me touch down on my way up there, that's fine. Ultimately, you don't want to, but if you know, touching your toe is way better than falling over. So, again start from the top down. Once you kind of got the top down mastered, then you go and go ahead and go ahead from the bottom up, it's little more challenging, as you don't get a chance to pretty stretch those bunchy cores with a load, the load kind of helps pretty stretching even more, so it kind of spring back from that bottom.
Now we're going start from a dead, kind of dead stop at the bottom. Your foot nice and soft where I have to concentrate a lot on, it's kind of keeping the balance right on my heel here, it allows me to push back into the movement. I've got my quad raised, really reaching the back side foot, hip raise, see I touch down there just ever so slight. Nice and braced again. This is a pretty challenging load for me, this is about 70 pound kettlebell, but as you can see it's a wonderful drill. Quick tip, if you're having trouble, maybe you're making adjustment up and weight your load, you can always go ahead and use something to give you a little more elevation.
Now it's a little tricky here because you want your kettlebell to be as close to your foot as possible, but let's see if I can slide this back so you can look at it. You can always use something like sand bag, it actually works a little bit better than this. So, I am going to show you the sand bag here real quickly. I've got a little 20 pound sand bag here, but it's going to give me about three inches, you can see right there. Now this is going to be real slick, so we're going to go here, I'm going to push back, perfect and load. As I get or as you get more perfection at this, you just drop away that extra elevation.
So, there is your progressions, excellent drill, good for people that are kind of rehab or needed to regain some balance or prop your session, get for people maybe have some torture imbalances and mobility wise in their pelvis and hips, I'll ask you to focus on just that one leg at a time. An excellent drill for building strength, for power around your hips and pelvis, your hamstrings, perfect stuff.
So, if you like this video and you want to see some more, you've got swing over by our interactive website, it's called kbfatloss.ning.com. You got a lot of cool stuff going over there, you got transformation contests running right now, so you're going to make sure you check this out. Again, this has been the single-leg RDL or single-leg Romanian deadlift with a kettlebell. Have a great day.
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