I have started to do these recently more often after reading Mike Boyle’s article.
I can do 90kg for a single with each leg with a 7 foot OL bar.
Would like to get really good at them. I also find the balance requirements limits the reps I can do.
Anyone really like these?
What can you guys do compared to CV deadlifts maxes.
Boyle recommends 70 percent of hang clean max but I am not really proficient with that.
thanks
Chris
HUH?? you like what are we good at what??
Phill
cheers that would be one legged deadlifts.
What are you trying to get out of them? I’ve never done them and don’t really feel a need to do them.
Weight comparisons are irrelevant unless you are trying to start a 1 legged deadlift pissing contest…
I see how you are edit it after I reply LOL
and yes good point above on the comparison apples and oranges. I can do a 350 + one arm DL with an oly bar LOL
Phill
The weight comparison isn’t irrelevant it’s a number to work up to and a guideline, just as you would want your pulling and pressing numbers to be. You should start with one DB, and definitely do not do singles, I’m not sure why you did that in the first place.
They are definitely one of the best exercises you can do, especially if you want to move away from the stress of the regular deadlift and gain the many benefits of single leg training.
One-legged deadlifts are an awesome exercise. I have no idea about any kind of ratios, but a pair of 53lb kettlebells or 50lb dumbells is plenty for me to do sets of 5-10/leg. It hammers the glutes and hams and really challenges your hip, knee, and ankle stability without risking injury (unless you get stupid with it).
I haven’t read Mike Boyle’s article, but thanks for the heads up - I will look for it.
He actually says 50%(my mistake) .70 % seems to be want I use for a set but I am really crap at hang cleans.
Just wanted to see if anyone uses fairly big weight up to 300lb etc, as it is always fairly small weight that are mentioned.
I don’t think 200lb is very much.
A 200 lb 1-leg SLDL would be incredible. I seriously doubt you could accomplish this.
You are pulling my leg.
I just think nobody does them,
I am not overyly strong.
Triple on Deadlift 180kg PB would probably be less 210kg PB so far is only
195kg at a very fat 96kg (215lb)
There must be plenty of big deadlifters on here , on only reasonbly big 500-600lb surely they can do a lot more easily.
Perhaps the bigger guys own bodyweight might be a factor , as they would lifting more in reality.
I am actually feeling the strain on each hip flexor a little today.
I do them to work out any type of imbalances between my legs, since my left foot is more flat footed than my right foot. Therefore is harder to keep my balance on my left leg.
In the last few months I’ve been trying to incorporate more single leg movements in my training. I’ve never maxed out on the 1 legged deadlift, the most I’ve ever done was 1 35# DB for 10. BW was 189 at the time and hang clean max is probably something like 240#'s (though I’ve never tested that only regular cleans). My clean is crap though.
For me I’ve found balance to be the largest issue with all the single leg movements and I know it has to do with my glutes as well as they should as well as my super flat feet but I am working on it.
200 lbs for reps on the single legged deadlift seems to be a lot?
[quote]pushharder wrote:
I do 'em and they nail my hams pretty good every time.
I also do the Bulgarian variation (rear foot elevated on a 16" bench).
Hadn’t thought about it before but I’m doing about 70% of hang clean max.[/quote]
Push,
I used to feel them in my hams a lot too but now I really make an effort to bend my knee a little bit and found it fries my glutes. Also I found that incorporating the knee bend helped my ability to knock out reps where in the more straight legged version I was fighting to keep my balance a lot more.
In the article that Mike Boyle wrote he actually says something about the above topic.
If you can do a single leg RDL with 200 lbs you are an absolute monster. This is a hip/knee/ankle stabilization exercise, large amounts of weight aren’t really necessary. If you do it right your ass will burn the next day, even with a light weight.
Are you keeping your spine neutral? Is your knee slightly bent(and maintained throughout)? Is your weight on your heel & outside edge of your foot? Is your back leg staying in line with your body as you go down? Is your body & back leg staying parallel to the floor and not twisting to the side?
[quote]decimation wrote:
He actually says 50%(my mistake) .70 % seems to be want I use for a set but I am really crap at hang cleans.
Just wanted to see if anyone uses fairly big weight up to 300lb etc, as it is always fairly small weight that are mentioned.
I don’t think 200lb is very much. [/quote]
[quote]BigBen72 wrote:
If you can do a single leg RDL with 200 lbs you are an absolute monster. This is a hip/knee/ankle stabilization exercise, large amounts of weight aren’t really necessary. If you do it right your ass will burn the next day, even with a light weight.
Are you keeping your spine neutral? Is your knee slightly bent(and maintained throughout)? Is your weight on your heel & outside edge of your foot? Is your back leg staying in line with your body as you go down? Is your body & back leg staying parallel to the floor and not twisting to the side?
…
[/quote]
hum… I will keep an eye on that BigBen72,
thx
Lots of these form breakdowns happen a lot to me.
I tried 90kg the week before and these form issue appeared.
I hit 90kg 198lbs with collars 199lb maybe 200lb.
Hit good form on 90kg with reasonable form.
Got 95kg to knee-height with left leg with terrible form.
You can give the start a spring by sort of doing a dive bomber style. Sort of using the back leg as a lever but off the ground.
I think the upper back probably helps break it off the floor.
I mostly miss deadlifts off the floor.
No I don’t do it RDL as such but it strongl resembles that. I don’t think of it as a RDL on one leg. Prob that is what is though. I just deadlift it.
[quote]decimation wrote:
No I don’t do it RDL as such but it strongl resembles that. I don’t think of it as a RDL on one leg. Prob that is what is though. I just deadlift it.[/quote]
You lay the weight on the ground, bend over, and pull it up? Because that’s “just deadlifting it.” The way Boyle is explaining, you hold the weight, lean over, and pull yourself back up with hams/glutes. That’s an RDL. There’s a significant difference.