Exercise of the Week: Dumbbell Reverse Lunge to 1-leg RDL

Written on July 26, 2014 at 6:28 am, by Eric Cressey

If there's one thing I've learned to love in working with older athletes and lifters, it's "joint-friendly" exercises. Obviously, these drills lower the injury risk, but taking it a step further, these are options that allow us to create a great training effect with minimal loading. This exercise of the week (from The High Performance Handbook video library) is a perfect example - and it also affords some great benefits in terms of building mobility.

Keep in mind that this isn't a "beginner exercise." Rather, you need to be proficient with both the reverse lunge and 1-leg RDL components before you attempt to combine them.

My apologies in advance for how sore this will make you!

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13 Responses to “Exercise of the Week: Dumbbell Reverse Lunge to 1-leg RDL”

1. Ben Says:
   July 27th, 2014 at 3:26 pm

   Thoughts on use of a dumbbell in each hand rather than single kettlebell in one hand for the deadlift component in particular??

2. Kate Whetsel Says:
   July 27th, 2014 at 3:31 pm

   One of my all-time favorites. Thanks for introducing me to it through the High Performance Handbook last year!

3. Amanda Says:
   July 27th, 2014 at 6:38 pm

   Thanks for this Eric – nice way to combine to great exercises, I think I’ll try this with my dvrt sandbag.

   Glad the weekly exercises are coming back.

   Thanks
   Amanda

4. db Says:
   July 27th, 2014 at 7:35 pm

   So what is an older athlete

5. Barry C. Says:
   July 28th, 2014 at 5:17 am

   “it’s “joint-friendly” exercises. Obviously, these drills lower the injury risk, but taking it a step further, these are options that allow us to create a great training effect with minimal loading.”

   Eric – keep these coming! There are a bunch of us out here, that after years of beating the you-know-what out of ourselves, need more of this exact type of exercise option. Nice job.

6. Eric Cressey Says:
   July 28th, 2014 at 5:44 am

   Thanks, Barry. Glad you’re enjoying the blogs.

7. Eric Cressey Says:
   July 28th, 2014 at 5:44 am

   DB – I guess it depends on who you ask! 40+?

8. Eric Cressey Says:
   July 28th, 2014 at 5:45 am

   Thank you, Amanda!

9. Eric Cressey Says:
   July 28th, 2014 at 5:49 am

   Ben,

   The single KB or DB would add a bit more of a rotary stability component. I think both have merit; it’s just about variety.

10. Espen B. Andersson Says:
    July 28th, 2014 at 7:20 am

    Eric, are there any advantages doing these exercises combined — as shown — instead of as stand-alone exercises …?

11. georgert Says:
    July 30th, 2014 at 11:33 pm

    I enjoy your presentations and like that they are concise and informative. As a CSCS I spend a lot of time researching programming and technique. This one, however, once again pressed my hot button related to presentations I’ve seen on YouTube and in numerous podcasts (I’m talking to you Mr. Larrabee). Not everyone who watches these know the lingo. “RDL,” what does that mean? Pistol squats, CMJ’s, LBH’s, the list goes on of the terminology I have heard tossed out by trainers as if it’s obvious what those terms mean. It’s only my opinion, but I think there are at least a few viewers who would appreciate a parenthetic translation of terminology. TFL!

12. Eric Cressey Says:
    July 31st, 2014 at 7:49 am

    Sorry about that, georgert! It’s Romanian Deadlift.

13. Eric Cressey Says:
    July 31st, 2014 at 8:07 am

    Just variety, Espen – although you could definitely call it a progression for those who are proficient with both.