Tip A Weird Way to Row Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Weird Way to Row Do this with a kettlebell a dumbbell or a barbell It' s a bit odd but has full-body benefits by Geoff Girvitz September 14, 2019September 15, 2019 Tags Training The problem with the one-legged Romanian deadlift (RDL) is that it hasn't traditionally been trained as seriously as it deserves. It's a tremendous movement that can offer great benefits. But we also need to perform accessory work for the one-legged RDL. Ask any powerlifter worth their salt and they'll detail the exhaustive work they do to support their main lifts, and the one-legged RDL is no different. So how do we support the one-legged RDL? What can we do outside of the exercise itself to promote better performance, specifically single-leg stability? Enter the split-stance row. Once you try it, you'll wonder why it isn't already a staple of your training. The Split-Stance Row Set up in some variation of a split-stance. My preference is the corner stance shown in the videos below. Aim to have your knee over your mid-foot. Split-Stance Dumbbell Kettlebell Row The goal is for 95% or more of your weight to be on the front leg so it doesn't turn into a balancing act. Use just enough rear-foot contact to maintain a stable position. If you're using a dumbbell or kettlebell, you'll row it on the lateral side of your front leg. If you're using a barbell, you'll center it on your front shin. From there, you just row. Do the opposite leg (and arm if you're using dumbbells or kettlebells) on the next set. Once you've got the hang of things, you can make it spicy simply by increasing the angle of your front knee. Split-Stand Barbell Row How to Program It Split-stance rows are an effective way to prepare yourself for split-squats, lunges, or, of course, the one-legged RDL, especially if you're a bigger guy and your own body weight is challenging. Four to eight weeks of these will substantially increase your readiness for more unilateral lower-body work. Keep the reps in the moderate range, 6-10 per set. Once you're performing single-leg exercises like a champ, you can keep doing split-stance rows as an accessory move to build truly formidable single-leg strength. Of course, if you're already primed for one-leg work, start doing one-legged RDLs as your primary movement and do split-stance rows as an accessory movement. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Truth About Pulldowns Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better. Back, Bodybuilding, Tips, Training TC Luoma November 27 Training Dave vs Dog Chest and Shoulders Here’s what happens when John Meadows and Dave Tate get together for a workout… and what you can learn. Bodybuilding, Chest, Shoulders, Training John Meadows May 9 Training 8 6 3 For Size and Strength This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened. Bodybuilding, Powerlifting & Strength, Training Brad Kaczmarski October 18 Training BIGGER ARMS in Two Weeks Photos It's been three weeks since I issued The BIGGER-ARMS Challenge to T-Nation members. More than 100 of you signed up to do 4 workouts – which consisted of unique biceps and triceps cycles – from May 8th to May 21st. Training Ellington Darden, PhD May 22