How To Do The Single Leg Wall RDL: Benefits and Techniques
The Romanian deadlift, or RDL for short, is the king of the jungle for building lower back, glute, and hamstring strength and size. It’s an excellent regression of the traditional deadlift and a fantastic accessory exercise for improving deadlift performance. But when taking one foot off the ground and placing it against a wall the things become interesting with the single-leg wall RDL.
The single-leg RDL is the gold standard for enhancing single-leg strength. Its biggest benefit is also its biggest drawback. It improves balance and unilateral strength, but not everyone can do it without losing their balance.
It’s an exercise that can quickly humble you, and that’s where the wall comes in. Adding stability removes the balance factor while building strength and technique for the regular variation. Enter the Wall RDL, brought to you by Gareth Sapstead, MSc CSCS, a renowned coach who has used this exercise to build world-champion and Olympian physique athletes.
Benefits of the Single-Leg Wall RDL
Sapstead acknowledges the single-leg Romanian deadlift a difficult exercise, but also says it has many benefits.
“The single-leg Wall RDL will improve muscle symmetry and unilateral strength in the glutes and hamstrings, which is crucial whether being on stage, reducing the risk of hamstring strains because of improvements in eccentric hamstring strength, or improving performance with the regular deadlift,” explains Sapstead
One exercise unlocks many benefits, but if balance is an issue, Sapstead has a fix.
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