Description
This exercise engages your hamstring and lower back by performing a deadlift, and the single arm row targets your lats and rhomboids.
How to Do Band Single Stiff Leg Deadlift with Single Arm Row
- 1Setup
Anchor a resistance band low to the ground. Stand on one leg, directly facing the anchor, holding the band handle in the opposite hand with your palm facing inward.
- 2Setup
Keep a slight bend in your standing knee, engage your core, and extend your non-standing leg straight back behind you for balance.
- 3
Initiate the movement by hinging at your hips, pushing your glutes back while simultaneously pulling the band handle towards your torso, retracting your shoulder blade.
- 4
Keep your back straight and the band pulled in as you reach full hip hinge, feeling a stretch in your hamstring.
- 5
Drive through your standing heel to extend your hips and return to an upright position, slowly extending your arm to control the band's resistance on the eccentric phase.
Tips
- Maintain a neutral spine throughout the entire movement by keeping your core braced and avoiding any rounding of your lower back.
- Focus on initiating the deadlift portion by pushing your hips back, rather than bending forward at your waist, to properly engage the hamstrings and glutes.
- Control the eccentric phase of both the deadlift and the row, slowly returning to the starting position to maximize muscle engagement and stability.
- Keep your gaze fixed on a point on the floor a few feet in front of you to help maintain proper head and neck alignment.
Common Mistakes
- ×Rounding the back during the hip hinge compromises spinal safety; instead, maintain a neutral spine by engaging your core and pushing your hips back.
- ×Using momentum to yank the band during the row reduces muscle activation; focus on a controlled pull by squeezing your shoulder blade towards your spine.
- ×Losing balance on the standing leg can hinder the exercise's effectiveness; actively press through your standing foot's entire sole to root yourself and improve stability.
Variations
Band Deadlift with Single Arm Row
Combines a resistance band deadlift with a single arm row to strengthen your posterior chain, back, and core.
Band Squat with Single Arm Row
Combine lower body strength with upper body back work in the Band Squat with Single Arm Row.
Barbell Stiff Leg Deadlift on Bench
Strengthen hamstrings and glutes with the Barbell Stiff Leg Deadlift on Bench. This exercise targets the posterior chain, emphasizing hip hinge mechanics
Resistance Band Deadlift with Single Arm Row
Combine a deadlift with a single-arm row using a resistance band. This full-body exercise targets your back, hamstrings, and glutes for strength and
Related Exercises
Band Split Squat with Horizontal Pallof Hold
Strengthen your lower body and core simultaneously with the Band Split Squat with Horizontal Pallof Hold.
Band Seated Leg Extension
Extend your legs against resistance with the Band Seated Leg Extension to build strong, defined quadriceps. A safe and effective way to target your thighs.
Resistance Band Single Stiff Leg Deadlift with Single Arm Row
Perform a resistance band single stiff leg deadlift with a simultaneous single arm row to build strength in your hamstrings, glutes, and upper back.
Dumbbell Stiff Leg Deadlift on Bench
Perform dumbbell stiff-leg deadlifts on a bench to enhance hamstring and glute activation through an extended range of motion.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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