Dumbbell one leg Romanian deadlift to one arm overhead press



  1. Draw the belly button in towards the spine and contract the pelvis floor by tightening those muscles commonly used to stop the flow of urine.
  2. Stand on one leg with knee bent to approximately 20 degrees and keep hips level.
  3. Keep elevated leg parallel with planted leg and keep ankle dorsiflexed with toes pointed out.


How to Do:

  1. Keep the shoulder blades back and down.
  2. With tall back, bend at the waist. Ensure to keep spinal angles neutral (maintain the natural curves of the spine).
  3. Allow arms to hang, but maintain shoulder blade position.
  4. Avoid any spinal rotation and flex forward only as far as you can control with good form.
  5. Return to standing position, maintain level hips, reverse curl the weights to shoulder and press overhead with 1 arm.
  6. Reverse sequence back to starting position.


Other Progressions:

  • Inertia progression: dumbbells, cables, to tubing.
  • Stable to unstable: shoes on, to shoes off, to unstable surface.


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