Workout Wednesday #3: B-Stance Rotational Deadlift
Technique Highlight
I love rotational exercises and I love unilateral exercises. So this move is truly *chef’s kiss*.
Say hello to the “B-Stance Rotational Deadlift”.
This move is a split stance, unilateral (one side) deadlift that can be done with bodyweight or with a dumbbell. Take the time to work through the technique first to lock it down before adding weight. If the rotation makes this move too challenging, simply work on a B-stance RDL and practice your hip hinge.
The beauty of this movement is that it relies almost solely on the front leg to do all the work. The back leg acts as a kickstand to help provide a bit of balance. Plus, it has the rotational component which places the front hip into internal rotation and allows the glutes to really lengthen on the eccentric (loading) half of the lift.
Here’s the technique:
Begin in the split stance, making sure that you have space between the feet both width-wise and length-wise. This is not a lunge, so don’t get the back foot too far back - 18”-24'“ is plenty.
Hold the weight (a kettlebell also works here) in the hand opposite the front leg. Use your non-weighted arm for counterbalance by extending it out to the side. As you begin the loading phase of the movement, brace the core and allow the weight to lower alongside the front leg and wrap around in front of the knee for added rotation. Depending on how much internal rotation each hip allows, you’ll feel the maximum depth around knee level or slightly below. You don’t have to take the weight to your ankle. Push the hips back without rounding the spine.
As you return to standing, imagine pulling the weight toward the back hip. Squeeze the glutes as you bring the hips forward and the torso upright. Pay attention to how your body feels as you work each side. Are there imbalances? One hip tighter than the other? One side’s glutes fatiguing more quickly? Treat your lifts & gym time as a lab and see what you learn about your body. Then use that data to enhance your subsequent workouts + recovery.
B-Stance Rotational Deadlift Technique
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and evidence-based fitness content!