The Single-Leg Romanian Deadlift (SL RDL) is a powerful unilateral exercise that builds strength in the hamstrings, glutes, and core musculature. It is often used to address strength imbalances between the left and right sides of the body. Once the fundamental hip hinge pattern is mastered, the question arises of how to properly hold the external weight. The decision of which hand holds the dumbbell or kettlebell directly impacts the biomechanical demands and the muscle activation focus of the exercise.
Understanding the Single-Leg RDL Mechanics
The SL RDL is fundamentally a hip-hinge movement, not a squat, where motion originates from the hips while maintaining a relatively straight standing leg. The exercise works the posterior chain, including the gluteus maximus and hamstrings, which are the primary movers for hip extension. The standing leg must manage the body’s weight and the external load, demanding high balance and stability.
The non-weight-bearing leg extends behind the body during the hinge, serving as a counterbalance to the forward-leaning torso. This unilateral stance presents a stability challenge to the lumbopelvic region. Stabilizing muscles surrounding the hip and spine must work intensely to prevent unwanted rotation or tilting of the pelvis throughout the movement.
The Contralateral Load Position
The contralateral load position involves holding the weight in the hand opposite the standing leg. This placement significantly increases the demand for anti-rotational control from the core and hip stabilizers. The external load pulls the torso across the body’s midline, attempting to rotate the pelvis toward the loaded side.
To counteract this rotational force, the gluteus medius and erector spinae muscles on the standing side show increased activation. This muscle activity keeps the pelvis level and the torso square throughout the movement. Because the weight acts as a counterbalance to the non-weight-bearing leg, many individuals find the contralateral variation easier for maintaining balance, making it an excellent choice for learning the movement pattern.
The Ipsilateral Load Position
The ipsilateral load position places the weight in the hand on the same side as the standing leg. In this setup, the load runs parallel to the working leg, increasing the challenge to central stability. The body’s center of gravity is heavily biased toward the working side, requiring the hip and core muscles to work harder to manage the load.
This variation requires the stabilizers to work intensely to negate the direct downward pull and minimize compensatory movements, often making it more challenging than the contralateral style. The direct loading can allow the user to feel a greater stretch in the hamstring and gluteus maximus muscles. However, the heightened stability requirement may reduce the potential for using maximal load or reaching a full range of motion while maintaining form.
Selecting the Right Load for Your Goal
The choice between contralateral and ipsilateral loading is driven by the specific training goal, as both methods emphasize different mechanical demands. When the primary focus is balance, stability, or learning the complex hip hinge pattern, the contralateral load is the better starting point. This setup efficiently targets the gluteus medius and core to develop pelvic stability, which is foundational to unilateral strength.
If the goal shifts toward maximizing the load for hypertrophy in the primary movers, such as the gluteus maximus and hamstrings, the ipsilateral position is an option once stability is mastered. The direct load may allow for greater mechanical tension on the hamstrings, provided the athlete can maintain a stable trunk and pelvis. For comprehensive development, alternating between both loading patterns can address specific strength or stability imbalances in the posterior chain and deep core stabilizers.