•• Intermediate Balance & Stability
Single-Leg Romanian Deadlift
Why This Matters for Boxing
Posterior chain stability for recovery after committing to big punches. When you throw an overhand and miss, your rear leg and hamstrings catch you. Weak posterior chain = falling off balance = getting countered.
How To Do It
- 1Stand on one leg holding a dumbbell in the opposite hand.
- 2Hinge at the hip, lowering the dumbbell toward the floor.
- 3Extend your free leg behind you for balance.
- 4Keep a slight bend in your standing knee.
- 5Squeeze your hamstring and glute to return to standing.
Sets
3
Reps
10 each leg
Rest
45s
Pro Tips
- Think about a seesaw — as your torso goes down, your rear leg goes up.
- Look at a fixed point on the floor for balance.
- This exercise also bulletproofs your knees.