Fixing The Single Leg RDL Problem (INCREDIBLE CHANGES)
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- Опубліковано 17 жов 2024
- A common problem during the single leg RDL (Romanian Deadlift) is excessive twisting of the pelvis. This case study is of a patient of mine who had this issue while performing this exercise as a part of his low back pain rehabilitation. Today you'll see the methods he used to fix.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
This is so informative! I’m 63 and suffer with a mid to lower back pain!! Hopefully, this will relive my issue. Thank you!👍🏾
Glad to help. Also be sure to run though the tests in this blog to help you better understand your injury: squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/
every single time I have a problem with whatever exercise there is a helpful video from this channel :D
This is excellent! Thank you for this video. My hips have always 'opened up' while doing single leg RDLs. I am looking forward to trying this exercise and improving my form while strengthening my glute medius on both sides as well.
You're welcome!
Wow, I have exactly the same issues on my right side.
Going to give this a try, thank you!
This is great, I've just started doing single-leg RDLs to get some unilateral hip hinge work in my routine, and I have the same problem. Now I know how to fix it!
Hope this can help!
@@SquatUniversity should you do it on both legs or only on the bad leg?
thank you more knowledge to add in journey of recovery love the details
may God Bless your way more
Commented on your insta about this yesterday…. Thank you so much!!
You're welcome!
Amazing video. I really appreciate all the science and it proves that you know your stuff. This whole channel has been fantastic, thank you.
Excellent explainer! What’s the “cue” for the stance leg? Knee slightly bent, “powerful” leg from foot to hip? What to to with regards to “knee cave” and what’s the trick to avoinding it?
This helped hips a lot thanks to your videos
My PT recommended the single leg RDLs with max 8lbs dumbell, and said go for 1x10 morning and night, working my way up to 3x20. I have the same problem as the person in this video. My PT recommended putting my planted foot about 10" from the wall, leaning from there to have my hip and shoulder touch the wall, then do the RDL motion while keeping those contact points AND focusing on aiming the belly button at the planted 2nd toe. The tendency was for me to twist my torso/belly button away from the wall. Forcing myself to keep it from doing that, definitely is working some new muscles and initially I had short bursts of "ache" feeling immediately after doing this. But I've been doing it for a couple days and that ache feeling is gone, and I'm already getting better at the movement. Hip airplanes are something I also am using especially at the spot where I had most instability. The freestanding vs. wall version, the wall one feels a bit more challenging with the angle, but also offers some assistance.
Short sweet and to the point. Awesome job.
Perfect for me. Dealing with pri and feeling my pelvic imbalances now.
When the gyms closed in 2020, I pretty much relied on goblet squats and lunges for leg development. So I became VERY quad dominant.
I stayed out of gyms until the beginning part of 2023. When I started doing barbell work again and trad lifting it was rough. Then at the end of last year I suffered a bad fall which led to a stress fracture in my hip and a herniated disc in my low back/sciatica.
What's FINALLY been relieving some of my sciatica and hip issues is a focus on hip hinging and single leg RDL's (just bodyweight). The fact that I'm getting huge glute and hamstring pumps from bodyweight only stiff leg hinging/single leg work is very telling.
My hip mobility and entire posterior chain got so damn weak the past 3+ years from quad dominance that it left me majorly susceptible. It's why recovery is taking MONTHS from my injury. But once I can rebuild strength in my hips and posterior chain, I'll feel a lot better.
This is awesome content. Gonna give this a try
Great explanation and suggestion, as always!
Any thoughts if the hip joint pops with every rep? Can that be ignored or should hip airplanes be avoided then?
Thank you so much
Amazing video! How many reps/sets would you recommend? I have problem on right glute also same leg hamstring weak due to previous ACL surgery. I have problems maintaining pelvis on right side. One more question, can i do single RDL in paralel to this or should i do this 2 weeks prior to deadlift?
Awesome
Great video! Thank you very much!
After watching all your videos. You're the goat Dr. Aaron
how often and how many reps would you recommend for this exercise? Thank you!
Age 27, weight 56 , is it too late to start career in weightlifting?
I love compound exercise , like squat is my favorite
Just curious start with mobility drills then weighted RDLs?
Would assisted hip airplanes also be ok if the regular version is too difficult? Or would that eliminate the whole point of retraining your single leg rdl stability with this excercise?
Sure it would be OK to start with assisted, get the feeling, and eventually wean off the assist.
Hey there! Interesting video... may I ask if you know anything about postural restoration? (Left AIC, Right BC Pattern)
Great Video! How many reps to do and how often?
Thanks in advance
Great video! Do you have one for external rotation or the lack of anyways
ER for the hips or the shoulders?
How many times a week ? And will this help lateral pelvic tilt a high right hip?
Can u make video what abs exercises we can and cant do if we got pain in flexion posture?
How long did he have to do the Hip Airplane exercise until he's stable for RDL? Thanks for sharing this video!
Aaron, why would holding the weight in the hand opposite to leg doing the work be better than holding it on the same side as the working leg?
Thanks.
It is more difficult for balance and core stability - but thats the point.
@@SquatUniversity Ok thanks. Does it also work different parts of the hamstrings or glutes when you hold the weight in the opposite hand?
Hey, can you do a video about pain under the shoulder blade? It seems like its a common problem for some weightlifters
@squat university. I need your help. Am a veteran and during my serive i sprained my left ankle. Well years later, this ankle still hurts from time to time, cracks . Weak after prolonged standing or even a run. Recently i have noticed and upper back pelvic pain on the left side with single leg deadlift or a run. Almost like a sciatic pain. Sharp. This pain lingers. Now i have a right knee pain. Help, what do i do?
2 weeks for neurological improvement. but u got to add hypertrophy in the right glute i think for it to stick long term
What about if you talk about "How to prevent muscle strains" like pec tears and so on.
I realized my problem when I try to do weighted single leg deadlift. My right leg was normal but when I tried doing it with my left leg I got backache bc I couldn't maintain the posture.
What if hip airplanes is the thing that causes my mid lower back/ql to hurt?
Hey there, how should someone who has excessive femoral retroversion approach this exercise?
yes i have the exact same problem as when i do single leg rdl on the left side i got better belance and form and everything but on the right side it all goes bad. should you do this rehab exercise on both legs or only the ad leg???
I wonder if i do the SL RDL with the dumbbell on the same side as i raise my leg, i should do the opposite in the bulgarian split squat to balance it out and get the best benefits from both? one working adductor stabilizers and the other working the abductor stabilizers?
Hi doc! I want to ask if disc bulge injury or anterior pelvic tilt can cause pain in Psoas muscle and Iliacus muscle ??? I have constant pain near my waist bone on right side!
Disc bulge would rarely cause pain in the hip flexors - but stiff/tight hip flexors could be associated with the injury as a whole. Now I would be sure to go through a screening process to see what may be at fault...start with these blogs: squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/ and squatuniversity.com/2017/09/22/what-kind-of-groin-pain-do-you-have/
@@SquatUniversity yeah I found myself with extension intolerance!
Does it matter which hand I hold the weight in?
Does it work if we hold dumbbells in both hands?
Can a weak glute medius cause S.I. Joint pain?
Could a weak glute medius cause knee pain?
Would hip airplanes serve as a good warm up for single led rdl's?
Next on the list is fixing his pronation
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Full Track name at the end of the video please?
I find it really odd that he has lower back pain on the right side and a weak right glute med, usually pain in that location would be from an overactive right glute med + lumbar extensor
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Please fix the microphone or volume. Even on max volume I can barely hear your instructions, Thank You!
Is he leftty?
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