Have you ever wondered how to do B-stance RDLs, or what kind of exercise it is and if you should be doing it? The B-stance RDL, a staggered stance Romanian deadlift, is a fantastic lift that allows you to build strength symmetrically without the added challenge of also working balance.
Benefits of the B-Stance RDL
The main benefit of the B-stance RDL is that it allows focused work on symmetrical strength. You can work one leg at a time and know that one isn’t taking over the work of the other. You will be building strength in both legs.
The B-stance RDL also removes balance as a factor since the staggered stance allows the mostly non-working leg to provide support. This allows you to focus on strength and not let balance issues hold you back.
What does the B-Stance RDL Work?
The B-stance RDL works hamstrings, glutes and back. It also reinforces the hinge position. It primarily works the leg you position in front, and allows the leg positioned slightly behind you to provide stability. Because of this stability, you can focus on strength and range of motion in your front leg, instead of focusing on balance.
When I and my clients do these, the goal is to work hams and glutes in the hinge position; we aren’t using this as a balance exercise.
Therefore, this is NOT a regression.
How to Do B-Stance RDLs
Here’s how you do a B stance RDL:
•Set up with a kettlebell or dumbbell in your regular stance.
•Position your right foot back at about the level of your left heel.
•Keep your torso at a hard neutral (no rounding or arching) and send your hips behind you.
•Keep your hips level as you squeeze your glutes to stand back upright.
How to Incorporate B-Stance RDLs in Your Program
Add these as an accessory after your main lifts. You’ll use lighter weight than your regular deadlifts or even Romanian deadlifts, but you can really challenge yourself here.
Start with sets of 8 reps and progress up in weight until you have a few sets that are a challenge. For example, if you start holding the 20 pound dumbbells and you do 8 reps well, then hold 25s on the next set. If that is still easy, hold the 30s. If that is work, then keep it at 30 pounds until you have 2 or 3 working sets.
Train B-Stance RDLs in Your Program
The Home Team, my home training program, is doing B-stance RDLs this month. Want to join them? Jump in here, and follow this expertly written program from home.
Deadlifts, RDL’s and all their variations are some of my favorite exercises. I highly recommend you try them! And please holler if you have questions!
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.