Exercises You Should Be Doing: Wall Press Single Leg RDL

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Before we get to today’s “Exercise You Should Be Doing,” a quick parenting tip:

If or when your two year old wakes up from a nap and says his tummy hurts, and even if he seems in good spirits, don’t assume he’s just hungry (like I did) and then proceed to take him out for ice cream because it’s Easter.

Cause inevitably, what’s going to happen is what happened to me two hours later…..

…projectile vomit E.V.E.R.Y.W.H.E.R.E.1

Onward!

Wall Press Single Leg RDL

Who Did I Steal It From? – I honestly can’t remember, but my inclination is to say Chad Rodgers of Show Me Strength.

Or, I don’t know, maybe it was Jesus.

What Does It Do? – Well, before I say anything on that front I should probably show you what the heck it looks like, huh?

 

Pretty fancy.

I’ve long championed the notion that the single (or 1-Legged) RDL is fairly advanced exercise as it requires a hefty dose of “things” to pay nice together:

– Lumbo pelvic stability
– Core control
– Stable spine
– Balance
– Hip extension
– Lat activation
– Stark’s shaking hands with Lannister’s

Many trainees are unable to perform a traditional single-leg  RDL without my corneas resisting the urge to jump out of their sockets, which is why I’m such a stern fan of more “intermediary” variations such as the one that’s highlighted today.

It provides the support/balance many people need, albeit allows an opportunity to load the standing leg making it more or less a “fake 1-legged” version.

Key Coaching Cues: It takes a bit of trial and error and finesse to get the feel down, but one cue that helps a lot is to push the back foot INTO the wall while also pushing BACK with the standing foot.

This way you elicit a bit of a “wedge,” and thus more full-body tension.

From there, simply push the hips back towards the wall. I like to remind people they’re not lowering the weight with their arms, but rather pushing their hips back.

Continue as such until you feel the bulk of the pressure in the hamstring.

NOTE: The other advantage of this exercise is you can go heavier compared to traditional single leg RDL variations.

So, meatheads will love how this torches the hamstrings.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

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I don’t share email information. Ever. Because I’m not a jerk.

  1. What’s next Tony? Letting him run around with scissors? No, wait, a field trip to the asbestos factory? Idiot. ↩

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Comments for This Entry

  • Ashish

    As you say that you have championed the notion that the single (or 1-Legged) RDL is fairly advanced exercise as it requires a hefty dose of “things” to pay nice together: Is doing wall press single leg rdl can de dangers or can cause any serious injury?

    April 24, 2019 at 5:42 am | Reply to this comment

  • Teri Chadwick

    Can't wait to try this with my clients. MOST of them make my corneas resist popping out on a regular basis as I try to coach them into even a "B-stance" RDL. This looks like a winner, Tony! Thanks!!

    April 28, 2019 at 1:29 pm | Reply to this comment

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