“Do you guys do …… hard pulls?”
An intern asked me this question out of the blue. I replied in the tone of a strength coach, “It depends.”
We do. Sort of.
At Zera Performance Academy, the Single Leg Romanian Deadlift (SLRDL) has become one of our “main” weightlifting programs. It’s not the classic 1RM pull-up that’s plastered on the giant bulletin board in the weight room. In fact, we don’t even have one. But the SLRDL is exactly what we need.
What is “major weightlifting”?
I get asked this question a lot: what is a “major” movement? Sometimes tradition dictates this. Sometimes it’s more about convenience and standardization – think of the “big three” movements: the bench press, the squat, and the hard pull. These movements are usually the A1 exercises in training.
At Zera, we take a slightly different approach. In today’s training terminology, KPIs (Key Performance Indicators) take center stage. These metrics are essentially modern day “key weights” but much broader in scope, and KPIs can go beyond weights altogether – they may include sprint times, heart rate metrics, or whatever the coach deems valuable in tracking an athlete’s performance. What they all have in common is that they are measurable, manageable and impactful.
For us, the “main lifts” or Key Performance Indicators (KPIs) are simply an exercise that serves as a cornerstone of our program and contributes to the other performance indicators we prioritize.The SLRDL fits perfectly into this framework. It is measurable (if we choose to quantify it) and highly transferable, improving metrics like speed and unilateral strength, which we track and manage more closely.
The Value of Unilateral Strength
I don’t want to rekindle the classic “bilateral vs. unilateral” debate. The beauty of this discussion is that you don’t have to take sides. Each approach has its own value. At Zera, we have designed both bilateral and unilateral variants of the Romanian Pull, but prefer the single leg version.
This preference stems in part from athlete feedback. As a whole, the SLRDL is the athlete’s favorite way to train, both in terms of results and training feel. This initial feedback prompted us to wonder if the SLRDL should be considered a “primary weightlifting workout” similar to the squat, bar pull, bench press, or clean and jerk.
The answer was yes.
Much of our reasoning relates to the concept of bilateral limb deficiency (BLD). As stated in a 2011 study by Kuranganti et al. published in the European Journal of Applied Physiology:
“The phenomenon of bilateral limb deficiency (BLD) refers to the difference between the maximal or near-maximal force produced when a muscle is contracted alone and when it is contracted in conjunction with the contralateral muscle. Deficit occurs when the sum of unilateral forces is greater than bilateral forces ……”
This idea was a game changer for us, especially after reading some of Mike Boyle’s work on this topic in 2015-16. At the time, I was struggling with chronic injuries and pain – a direct result of ignoring all the advice in my youth. I was obsessed with lifting as much weight as possible, almost exclusively bilateral movements.
Why SLRDL stands out
Since making SLRDL the focus of our program, we’ve seen that it offers benefits far beyond strength training. The sport challenges balance, stability and flexibility, which are critical to athletic performance. It’s not just about building muscle or lifting weights, it’s about developing athletes who move better, faster, and with more power.
So, do we train hard pulling? Yes, we perform it. But at Zera, single-leg Romanian hard pull training takes center stage, and for good reason.
For more on training techniques, check out our guide on how to improve your training techniques and create a more sensible training program.
Zera’s Training Tips: The Power of Unilateral Movement
The realization that changed everything for me was understanding the value of prioritizing unilateral movements over traditional bilateral “major lifts.” It’s a simple but powerful concept. Imagine this: if an athlete can perform a split squat with 350 pounds on each leg, the total load of a double-leg squat would be 700 pounds. Most athletes cannot achieve this level of strength, nor should they be required to. In addition to practicality, the risks associated with 350 lbs. and 700 lbs. are much more manageable. In non-barreled sports, unilateral training clearly leads to better results with less time and effort invested.
I’m a firm believer in common sense, and this approach has opened my eyes. Inspired by Mike Boyle’s philosophy, I began to tweak the frames and add my unique spin to incorporate a variety of unilateral exercises into our program.
Challenging Strength and Conditioning Traditions
As I began to share these ideas with my peers, another important moment of inspiration came. Resistance was huge. Many people resisted change, clinging to tradition on the grounds that “we’ve always done it this way” or “that’s how I was taught”. Ironically, this resistance has strengthened my resolve to break the mold. Tradition is valuable, but it can also be a hindrance if we are not willing to evolve with the times in terms of methodology, education, and the needs of our athletes.
The Role of Reflective Performance Reset (RPR)
In 2018, I discovered Reflective Performance Reset (RPR ), which ties everything together.RPR teaches athletes to optimize their nervous system and improve their ability to cope with physical and mental stress, resulting in better athletic performance. Through simple but effective exercises known as “resets,” RPR enhances the neural firing patterns of targeted muscle groups. It’s not about muscle relaxation or trigger points, it’s purely neurological.
A great analogy I learned from JL Holdsworth, one of the founders of RPR, compares the nervous system to the electricity in a building. When you enter a dark room, you don’t change a light bulb or fixture, you flip a switch to turn on the power. In the same way, RPR “flips the switch” so that the muscular and skeletal systems function optimally.
Through RPR, I’ve observed – both in myself and in our athletes – that the brain does not inherently favor bilateral movements. This discovery has fundamentally changed the way we train.
the integration of the three “ah-ha’s!
These three “Aha!” moments have changed my approach to training. I originally thought I had all the answers, but then realized I still had a lot to learn. Through experimentation and consistent results, I’ve seen how prioritizing unilateral training can significantly improve performance.
At Zera, we still include bilateral movements, especially for training younger athletes. However, our Key Performance Indicators (KPIs) are now centered on unilateral exercises, such as the single-leg RDL, which is proven to unlock an athlete’s potential.
The Power of the Single Leg Romanian Hard Pull (SLRDL)
At Zera, we take the importance of unilateral movement in our training programs very seriously. While bilateral movements still have their place, especially for training younger athletes, most of our Key Performance Indicators (KPIs) focus on unilateral movements. One of these is the Single Leg Romanian Hard Pull (SLRDL), which is the foundational movement.
What’s so great about the Single Leg Romanian Hard Pull (SLRDL)?
Understanding the Romanian Hard Pull
Before we look at the single leg variation, let’s understand the Romanian hard pull (RDL). The Romanian hard pull is a weighted hip exercise that starts at waist height with an eccentric phase to initiate the movement rather than pulling from the ground.
The RDL is very effective for strengthening the posterior chain, especially the hamstrings and lower back. While it also engages the latissimus dorsi and glutes, the hamstrings are often considered the primary movement muscle group. In addition to building strength, the RDL is an invaluable tool for teaching athletes proper hip movement mechanics, activating the posterior chain, and mastering the dominant hip position.
Why choose the SLRDL?
Here are three key reasons why the Single Leg RDL stands out in athletic training:
1. Grip is no longer a limiting factor
In traditional RDLs, grip strength is often the limiting factor, causing athletes to fail before their posterior chain muscles reach their limits.The SLRDL excels in this regard. Because the barbell SLRDL allows athletes to grip the bar with both hands, grip fatigue is greatly reduced compared to bilateral versions.
This advantage is closely related to the concept of bilateral limb deficits (BLD), which emphasizes how unilateral workouts often take athletes beyond the limits of bilateral workouts. For example, an athlete may be able to lift 250 pounds but be unable to lift 500 pounds due to insufficient grip strength.Without requiring a significant amount of focus on grip strength training, thereby avoiding distraction from other key performance attributes, the SLRDL provides a more effective solution.
2. Diagnostic Exercise Tool
SLRDL doubles as a diagnostic tool, providing insight into an athlete’s movement patterns that may not be possible with a standard RDL. Looking at an athlete’s pelvic or hip position in SLRDL can reveal asymmetries, compensations, or imbalances.
For example, an athlete may exhibit uneven hip motion or compensatory movements for reasons ranging from muscle imbalances to protective mechanisms due to deeper issues. These observations provide coaches with a starting point for addressing these discrepancies, whether through targeted activity training, strength training, or outside professional support.
3. Adductor Strength Training
One of the outstanding benefits of SLRDL is the ability to build functional adductor strength. Unlike isolated adductor exercises, SLRDL integrates adductor work into a dynamic, full-body workout. This synergistic muscle activation not only builds strength, but also improves movement efficiency and athletic performance.
Conclusion.
The Single Leg Romanian Pull is more than just an exercise; it is a comprehensive training tool that builds posterior chain strength, assesses movement patterns and develops functional adductor strength. At Zera, we believe that utilizing the unique benefits of the SLRDL can help athletes unlock their full potential while addressing body imbalances and maximizing athletic performance.
SLRDL builds adductors and posterior chain strength
When it comes to strengthening the hamstrings and glutes, the Single Leg Romanian Hard Pull (SLRDL) is highly effective. According to Zera Performance, one of the most overlooked benefits of this exercise is the ability to build adductor strength in a highly effective way.
Many people think of adductor training as being limited to the classic gym adductor machine, which is often accompanied by awkward sightings sweeping across the gym. But the adductors (or “groin”) play an important role in athletic performance. Strengthening the adductors in concert with other key muscles can amplify their impact.
SLRDL ‘s hinge model focuses on the hamstrings, glutes and latissimus dorsi while also integrating the adductors. This not only strengthens the adductors, but translates seamlessly into specific movements. For example, in sprinting, the adductors are critical in every step, and in lateral movements (such as change of step) they are vital for generating power.
Laying the foundation for SLRDL
SLRDL is not for beginners. While performing the movement perfectly may seem effortless, it takes months of consistent practice to improve the technique.
Mastering the SLRDL step-by-step
Start with simple bilateral hip hinge exercises such as the barbell RDL or kettlebell pull. Mastering these basic movements ensures good mechanics, which is essential to your progress.
Step 1: Reactive Neuromuscular Training (RNT)
The RNT barbell squat is a good example. A band is attached to the barbell to move the barbell away from the body, forcing the athlete to keep the lat muscle contracted and maintain a smooth hinging motion.
Step 2: Kicking RDL
The Kick RDL workout changes the rules from bilateral to unilateral training. Athletes adopt a staggered stance position that emphasizes single-leg strength but does not rely solely on one leg for stability. Starting with dumbbells or kettlebells, they gradually transition to a weighted barbell to build strength and toughness.
This variation also gives athletes the flexibility to find the ideal position rather than following a single, stereotypical guideline. Coaches should ensure that the basic principles are followed, while the RDL brace allows for some personal preference – resulting in improved performance and lifting ability.
Step 3: Transition to single-leg training
Once acclimated to the outrigger RDL, athletes can begin true single-leg training. Isometric supports with dumbbells or kettlebells are a great first step. These supports not only improve movement patterns, but also enhance tendon health.
The ultimate goal: the single-leg barbell squat
The ultimate goal is a clean, controlled barbell single leg deep squat. Athletes can skip steps or start at different points depending on their needs and experience, but this step-by-step process provides a reliable framework for success.
When utilized properly, the SLRDL builds functional strength, improves athletic performance, and promotes long-term recovery. With these steps, athletes can confidently step-by-step master this powerful approach to weightlifting. If you would like to learn more about improving athletic performance, our Guide to Understanding and Applying Relative Strength Standards may be helpful.
At Zera, we emphasize the importance of customizing the Single Leg Romanian Hard Pull (SLRDL) to each athlete’s unique biomechanics. Unlike some coaches, we do not rigidly require athletes to keep their back leg straight. Instead, we encourage a slight bend in the back leg, which brings the limb closer to the athlete’s center of gravity, thereby enhancing balance and stability. This approach helps to improve the compactness and controllability of the movement. Athletes often find a comfortable middle ground between straightening and bending, which is perfectly fine – we coach with a focus on flexibility and prioritize the mechanics of the working leg.
Assisted movements for SLRDL progression
Here are some of our favorite assisted movements that help enhance SLRDL stability:
- Oscillating RDL
- Eccentric Overload Rhythm RDL
- Bent over straight arm pull down
- SB hamstring curls (single or double leg variations)
- Hip airplanes
- SLRDL hold
- Copenhagen plank hold
- Unstable SLRDL with shock bar
These exercises build strength, stability, and proprioception to create a solid foundation for SLRDL.
Practical Coaching Insights
We have observed that simplifying coaching cues often leads to better results. We avoid overtraining the non-working leg when the working leg looks strong and aligned. Athletes need to find the right posture for them – there is no one-size-fits-all solution.
The Five-Minute Balance Challenge
One of the unique ways we integrate proprioceptive training is to perform a five-minute one-legged balance static workout. Athletes remove their shoes and stand on one leg, balancing without jumping or swaying, for five minutes. This seemingly simple exercise teaches the feet to communicate with the ground and mobilizes the entire body in just a few minutes. It’s a great way to exercise your feet and increase stability.
Training Results
Since emphasizing the SLRDL in our training program, we have noticed significant improvements in our athletes’ single leg strength, jumping ability, and overall balance. Interestingly, these benefits have occurred in the absence of traditional balance training. Example:
- Improved unilateral symmetry: athletes who completed multiple off-season SLRDL workouts showed better symmetry in sprinting and jumping metrics, which can be tracked with tools like the 1080 Sprint.
- Increased Stability: Regular SLRDL training significantly improves balance and proprioception.
We also ask our athletes to challenge themselves to accomplish impressive feats such as 1-3 SLRDL reps with bodyweight or more. many of our 15+ athletes are now meeting or exceeding this benchmark.
Alternatives to Traditional Weightlifting
While we have nothing against Olympic-style hard pulls, barbell pulls, or deep squats, these movements are not the focus of Zera’s training program. Over the past five years, these movements have accounted for less than 0.5% of our training volume. Instead, we’ve found single-leg and unilateral movements like the SLRDL to be more valuable.
Data-driven progression
We use tools like the PUSH system to evaluate metrics ranging from single-leg wide and lateral jumps to monitoring left-right imbalances. This data informs our training programs and points out areas for improvement, ensuring optimal performance for every athlete.
By focusing on individualized training methods and emphasizing key movements such as the SLRDL, we transform the strength, stability, and overall athleticism of our athletes – both in the gym and on the field.
High Performance Training Insights from Zera Technology
Achieving perfect symmetry in athletic performance is rare, but developing high-quality athleticism on both sides of the body is critical to optimizing performance and reducing the risk of injury.
Highlights: Zera Metrics Single Leg Lateral Jumps
A compelling example of this is a professional basketball player returning to play after ligament surgery. Although he was fully eligible to play, he exhibited a significant imbalance in lateral jump speed – a 0.30 m/s difference between the surgically repaired leg and the healthy leg. During a 10-week focused strength and conditioning program, the athlete not only improved his overall performance, but also narrowed the difference to an impressive 0.01 m/sec.
Using Data to Achieve Strength Balance
Figure: Zera Training Metrics with SLRDL Outputs
By using Zera’s advanced technology to analyze the output of his left and right legs, the athlete fine-tuned his Single Leg Romanian Hard Pulling (SLRDL) workouts to ensure that both his left and right legs were performing optimally. He gradually increased his daily 1RM weights to reps with an average velocity of 0.35 m/s, an RPE of 8/10, and maintained a stable position.
Benefits of Velocity Based Training (VBT)
Zera’s VBT tool displays movement speed and strength in real time, tracking progress with each workout and even across sets. While there is no substitute for verbal coaching and direct feedback, accurate data helps to identify potential problems early and guide targeted interventions.
Why should I use SLRDL as my primary training?
If your facility has the space and capacity to make SLRDL a primary training program, your athletes will reap tremendous rewards. Elevating this training can greatly enhance strength balance and overall athletic performance.
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