Single Leg Romanian Deadlift

The single leg Romanian Deadlifts may be the single best exercise to improve balance and endurance on the slopes. Its particularly effective at identifying side-to-side imbalances in hip strength.   If you experience more difficulty completing the lift on one leg vs. the other than this is an imbalance you should focus on by completing an additional set on the weaker side to help overcome and correct this imbalance.

 This exercise can be performed with a single dumbbell or kettlebell as well as with two dumbbells.  For a first timer you may find it easier to maintain balance to initially start with the two dumbbells and over time work your way to the single dumbbell / kettlebell.

Start with the kettlebell slightly in front of you and reach down with one hand and grasp the kettlebell.  As you descend to grasp the weight, raise the opposing leg behind you while working to keep it as straight as possible, with toes pointed down and keeping the leg in alignment with the rest of your body.  Grasp the weight and lift the weight to waist height by lowering your opposing leg and standing back to the upright position.

Repeat the movement by lowering the weight back to the starting position while again raising the opposing leg behind you while keeping it as straight as possible.  Release the wight and return to the upright position.  The lifting of the weight, raising it to the upright position, lowering and releasing the weight and returning again to the upright position is all considered a single repetition.  Repeat the sequence for a total of 5 repetitions on one leg and repeat the same sequence for the opposite leg.