Split Stance Deadlifts

They are a good variation of the  Romanian or traditional deadlifts. I am a big fan of incorporating spilt stance exercises into training. They are great for functionality and helping with athletic performance. In sport, people are often having to run, jump, move, turn, change direction. Split stance exercises can help generate power and force from one leg to another and help improve coordination, balance, mobility and performance

Split stance deadlift variations target posterior chain muscles (hamstrings, glutes, erector spinae, traps, external obliques) and it is a good exercise to help progress people to the Single Romanian Deadlift.

Technique.

• ​Stand in traditional shoulder or hip width two-legged stance.
• Place one foot in front of the other, supporting your body weight on this leg while the rear leg extends slightly behind you, its foot resting on the toes.
• Make sure back is kept straight throughout, shoulders back chest high.
• Lean forward from your hip, keeping your back completely straight as your body forms a 90-degree angle at the back and hips. The front leg takes most of the loading and the back leg provides some stability.
• Return to the starting position. – this completes one rep.
• Alternate your front leg for each set.​

​​The difficulty of this exercise can be made by adjusting stance.

• The wider the feet are will make it easier as you will have more stability.
• Bringing the feet closer together provides less stability and makes it harder.

The RDL version can be done with a barbell or dumbbells. Just a barbell would be better for the deadlift version.

Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen

Fitness, Nutrition & Personal Training