Question about Single Leg DL

kyleekay10

Hi!

I'm loosely following Stronglifts 5x5 and I am going to be using the Single Leg Deadlift instead of an actual deadlift for the time being (I go to Planet Fitness... traditional DL are not allowed).

I've done some research on proper form, etc, but there is one point that seems to differ depending on which video or site that I'm on: Which hand should I hold the dumbbell with? Many sites instruct you to hold it on the same side as your stabilizing leg, while others tell you to hold it on the opposite side (on the side where you extend your leg backwards).

Does it make a difference which side I hold it on?

Thanks!

Loulady

You're not allowed to do deadlifts? nutty.


Anyway - when I do single legs, I hold a weight in each hand.

JenMc14

I think it would be easier to balance if you hold it in the same hand as the leg going back. You'd be really heavy to one side if you went the other way, and it could cause balance issues. I guess that would make you use your core more to stabilize, and maybe the added challenge is why some say to do it that way.

Warchortle

I would just do dumb bell dead lifts without the bar if I was a PF member... I would assume you don't need any counter weight if you just hold the bar in such a way it's closer in the middle.

CassandraBurgos83

What is their reason for not allowing traditional dead lifts?

GorillaNJ

Single legs are a balancing feat for sure... I was doing them as part of NROL Supercharged. I did them with the dumbell in the hand infront of my set leg and the other arm would flail around keeping me from face planting. Keeping the weight as close to my leg as I could really helped too. Good luck

kyleekay10

You're not allowed to do deadlifts? nutty.


Anyway - when I do single legs, I hold a weight in each hand.

I thought about doing that too, but it made me wonder if I'd be decreasing the balance benefits of the exercise?

I think it would be easier to balance if you hold it in the same hand as the leg going back. You'd be really heavy to one side if you went the other way, and it could cause balance issues. I guess that would make you use your core more to stabilize, and maybe the added challenge is why some say to do it that way.

I tried it on the same side as my stabilizing leg today and I was a bit wobbly, so you might be right that balancing could be easier if I switched hands. Just wasn't sure if one had more strength benefits than the other.

I would just do dumb bell dead lifts without the bar if I was a PF member... I would assume you don't need any counter weight if you just hold the bar in such a way it's closer in the middle.

I'm not really sure what you're saying- I am doing these with dumbbells currently. I'm not allowed to use a bar at PF, and their barbells only go up to 60lbs anyway.

kyleekay10

What is their reason for not allowing traditional dead lifts?

The noise factor mainly, I think. Planet Fitness is the home of the "average joe" exerciser (which is fine!) and they discourage powerlifting. They even have an alarm that goes off if you make too much noise... :grumble:

I'm looking to switch gyms soon, just can't right now unfortunately.

auddii

What is their reason for not allowing traditional dead lifts?

I've heard because they're "noisy" and because there's a risk of hurting yourself. They are notorious for it not being a gym for "gym people", so if someone is grunting while lifting, they can be asked to be quiet or leave. The idea is that it's a welcoming environment for people who are scared of the big box gyms. Not very lifting friendly.

PikaKnight

Same side as the stabilizing leg.

It's going to be wobbly the first few times. Warm up with light weight before to help you get your balance and then work to doing heavier.

kyleekay10

Single legs are a balancing feat for sure... I was doing them as part of NROL Supercharged. I did them with the dumbell in the hand infront of my set leg and the other arm would flail around keeping me from face planting. Keeping the weight as close to my leg as I could really helped too. Good luck

Did you see good strength results from doing it like this?

PikaKnight

What is their reason for not allowing traditional dead lifts?

I've heard because they're "noisy" and because there's a risk of hurting yourself. They are notorious for it not being a gym for "gym people", so if someone is grunting while lifting, they can be asked to be quiet or leave. The idea is that it's a welcoming environment for people who are scared of the big box gyms. Not very lifting friendly.

Yeah. And they are supposed to be a "no judgement" place yet they have a "lunk alarm". But they aren't really a gym so eh. Gotta make do however you can.

kyleekay10

Same side as the stabilizing leg.

It's going to be wobbly the first few times. Warm up with light weight before to help you get your balance and then work to doing heavier.

Thanks Joy I did a 25lb warmup today and then went up to 30lbs... but I'm thinking that may still be too light. I'm kind of unsure of what to use as my workweight right now.

vorgas

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

PikaKnight

Single legs are a balancing feat for sure... I was doing them as part of NROL Supercharged. I did them with the dumbell in the hand infront of my set leg and the other arm would flail around keeping me from face planting. Keeping the weight as close to my leg as I could really helped too. Good luck

Did you see good strength results from doing it like this?

Don't flail though. That's one way to accidentally wrench your back. Really work on balance and form always.

GorillaNJ

Single legs are a balancing feat for sure... I was doing them as part of NROL Supercharged. I did them with the dumbell in the hand infront of my set leg and the other arm would flail around keeping me from face planting. Keeping the weight as close to my leg as I could really helped too. Good luck

Did you see good strength results from doing it like this?

I became more and more able to do them without falling down so I think that was a sign. But as part of that program I was also doing traditional deadlifts and Romanian deadlifts so it is hard to attribute it to one or the other.

PikaKnight

Same side as the stabilizing leg.

It's going to be wobbly the first few times. Warm up with light weight before to help you get your balance and then work to doing heavier.

Thanks Joy I did a 25lb warmup today and then went up to 30lbs... but I'm thinking that may still be too light. I'm kind of unsure of what to use as my workweight right now.

If you are having issues balancing, then don't worry at finding your working weight....you can work up/progress to it slowly while working on form and balance.


ETA: Also, I'd increase from 1x5 working set to 3x5 while staying around the 25lb-30lbs right now and slowly progressing up.

kyleekay10

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

A friend of mine told me he may be able to add me to his membership at a "real" gym, so that I can go lift with him using the proper equipment, but still keep my membership @ Planet Fitness for the cardio equipment. PF is like 5 minutes away from my house which is why I'd keep that membership too- his gym is like 25 minutes away. If that doesn't work though, I may look into getting my own set of barbells.

If you are having issues balancing, then don't worry at finding your working weight....you can work up/progress to it slowly while working on form and balance.


ETA: Also, I'd increase from 1x5 working set to 3x5 while staying around the 25lb-30lbs right now and slowly progressing up.

Sounds good. I think I'll just try to up by 5 lbs each time, like I do with some of my other exercises.

As for your ETA- I did 5x5 on each leg with 30 lbs today and did ok. I wasn't overly wobbly or anything. Is that okay to stick with, you think?

csuhar

My main concern is usually that I don't want to alter the balance of my torso, so I usually either have dumbbells in both hands or I put on a weighted vest, which also leaves my hands free as an anti-faceplant device.

kyleekay10

My main concern is usually that I don't want to alter the balance of my torso, so I usually either have dumbbells in both hands or I put on a weighted vest, which also leaves my hands free as an anti-faceplant device.

Anti-faceplant device... :laugh: I love it.

If I find that at higher weights my balance is WAY off, I might switch to 2 dumbbells.. but I do really want to improve my balance, so I think I'm going to give it my best shot at only 1 DB.

PikaKnight

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

A friend of mine told me he may be able to add me to his membership at a "real" gym, so that I can go lift with him using the proper equipment, but still keep my membership @ Planet Fitness for the cardio equipment. PF is like 5 minutes away from my house which is why I'd keep that membership too- his gym is like 25 minutes away. If that doesn't work though, I may look into getting my own set of barbells.

If you are having issues balancing, then don't worry at finding your working weight....you can work up/progress to it slowly while working on form and balance.


ETA: Also, I'd increase from 1x5 working set to 3x5 while staying around the 25lb-30lbs right now and slowly progressing up.

Sounds good. I think I'll just try to up by 5 lbs each time, like I do with some of my other exercises.

As for your ETA- I did 5x5 on each leg with 30 lbs today and did ok. I wasn't overly wobbly or anything. Is that okay to stick with, you think?

I shoot for 5x5 myself but I just suggested 3x5 because the additional sets/reps would help practice form without overworking to much since you were having issues with balance.

If you are able to improve the form while still doing 5x5, I don't see cutting back.

kyleekay10

Great... thank you Joy! You rock.

PikaKnight

My main concern is usually that I don't want to alter the balance of my torso, so I usually either have dumbbells in both hands or I put on a weighted vest, which also leaves my hands free as an anti-faceplant device.

Anti-faceplant device... :laugh: I love it.

If I find that at higher weights my balance is WAY off, I might switch to 2 dumbbells.. but I do really want to improve my balance, so I think I'm going to give it my best shot at only 1 DB.

I get that. What I do for at least the first and part of my third or fourth set if needed, is have my weightless hand in front of me and I pretend I'm holding a barbell (basically).

I then correct my posture if needed, emphasizing on making sure I'm not rounding my shoulders or arching my back.

just_Jennie1

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

It depends on the branch.

I do dead lifts at mine all the time. I was even doing them when the manager was walking by and I've done them when the owner was there and no one ever sounded an alarm or told me I couldn't.

kyleekay10

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

It depends on the branch.

I do dead lifts at mine all the time. I was even doing them when the manager was walking by and I've done them when the owner was there and no one ever sounded an alarm or told me I couldn't.

I wish mine was like that. There's a giant sign with all the rules (which includes "no string tank tops"... wtf?) at the entrance of mine, which includes no deadlifts. Sad face.

just_Jennie1

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

It depends on the branch.

I do dead lifts at mine all the time. I was even doing them when the manager was walking by and I've done them when the owner was there and no one ever sounded an alarm or told me I couldn't.

I wish mine was like that. There's a giant sign with all the rules (which includes "no string tank tops"... wtf?) at the entrance of mine, which includes no deadlifts. Sad face.

That sucks.

I'd probably still do them though. :laugh:

kyleekay10

Interesting that a place called Planet Fitness doesn't actually want you to be all that fit. The benefits of the deadlift are enormous and there's a reason why it's one of the top 5 exercise moves you can do regardless of your health goals.

They do have pretty colors though, so there's that.

Maybe look on CL and find an olympic barbell and a couple weights. Should be able to get it all in for under $100.

It depends on the branch.

I do dead lifts at mine all the time. I was even doing them when the manager was walking by and I've done them when the owner was there and no one ever sounded an alarm or told me I couldn't.

I wish mine was like that. There's a giant sign with all the rules (which includes "no string tank tops"... wtf?) at the entrance of mine, which includes no deadlifts. Sad face.

That sucks.

I'd probably still do them though. :laugh:

Haha I would, but the barbells we have that aren't connected to the Smith machine only go up to 60lbs which I don't think is heavy enough. Sigh. I'm hoping to just tag along on a friend's membership for my lifting days. Fingers crossed!

missADS1981

I have tried with the weight in the hand of the set leg and use the hand on the side of the leg going up to help balance. I found my form wasn't great so i used two dumbbells in each hand and that helped. i do this for leg work and not so much balance work so for me i felt more comfortable with something in both hands. you can also use the smith if you wanted also.

jimmmer

Having the weight in the opposite hand (contra-lateral) introduces a greater torque element. For me, it's more challenging than same hand, same leg (ipsi-lateral).

The only thing with single-leg variations is that it's easy to get sloppy and injure yourself when the weights get heavier. So be mindful that the form's great before going too challenging on the load. I can see how you could really eff-up your lower back if you don't nail it with heavier weights (which is true of any DL variation, I guess).

I've recently been at home on paternity leave and did a two week stint of kettlebells since they were all I had to hand. I threw contra OLDL's into the mix. I really enjoyed them and don't know why people are so sniffy about them. If it's all you can do in your current locale, there's still a lot of benefit you can extract from them.

kyleekay10

Having the weight in the opposite hand (contra-lateral) introduces a greater torque element. For me, it's more challenging than same hand, same leg (ipsi-lateral).

The only thing with single-leg variations is that it's easy to get sloppy and injure yourself when the weights get heavier. So be mindful that the form's great before going too challenging on the load. I can see how you could really eff-up your lower back if you don't nail it with heavier weights (which is true of any DL variation, I guess).

I've recently been at home on paternity leave and did a two week stint of kettlebells since they were all I had to hand. I threw contra OLDL's into the mix. I really enjoyed them and don't know why people are so sniffy about them. If it's all you can do in your current locale, there's still a lot of benefit you can extract from them.

If I find that having the dumbbell on the side of my stabilizing leg gets too easy, I may switch it to the other hand for an extra challenge. I'll also be mindful of my form, thank you- I don't want to aggravate my existing back issues.

Regarding your third paragraph... I thought you said you were on maternity leave at first and I was VERY confused for a moment.

thatonegirlwiththestuff

For stability, you really should hold a dumbbell in each hand for SL deadlifts.