Single-leg Romanian deadlifts are next up in the breakdown of Maria Sakkari’s intense training techniques briefly appearing in the Netflix docuseries “Break Point.” The Greek tennis player is arguably the most fit player on the WTA professional tour. I don’t even know which other players I would put into that hypothetical argument. Sakkari is in a class of her own.
Back in February, when I started the series about professional tennis training techniques making cameo appearances in “Break Point,” I thought it would spark maybe 8 posts. We have only progressed to Episode 3 of Season 1 six months later. At this point, I am not sure if we will finish the thread before Netflix releases Season 2 in 2024. Nevertheless, my mamma didn’t raise a quitter.
The single-leg Romanian deadlift is a strength training exercise that targets the hamstrings, glutes, lower back, and core. It is similar to the Warrior 3 yoga pose featuring Paola Badosa earlier in this series. The primary difference is the addition of weights which transforms the movement from a warm-up activation exercise into strength training.
Regularly performing single-leg Romanian deadlifts can provide numerous benefits to tennis players. Hinging from the hip mimics the body movement when lunging for the ball. Practicing this motion can support the capacity to generate power from the lower body, which is the foundation of strong groundstrokes.
Since the exercise is performed on one leg, it also helps counteract muscular imbalances between the dominant and non-dominant sides of the body. That characteristic is chronic in tennis players. Working each leg independently helps to develop symmetric strength and stability. This can contribute to better overall body control and balance when hitting the ball.
The single-leg Romanian deadlift starts by standing tall with the feet together. The weight is shifted onto one leg by hinging at the hips and extending the other leg straight back until the torso and leg are parallel with the ground. A great movement cue is to imagine you are trying to push something behind you away. After a brief pause, the extended leg is returned to the starting position.
Sakkari is seen performing the movement using a large weight plate. I use a weighted barbell when performing this movement in my home gym. On the road, I frequently use dumbells that can be found in most hotel fitness centers.
Single-leg Romanian deadlifts are a great addition to your tennis training routine. It is particularly beneficial for improving hamstring and glute strength. It can also address muscle imbalances between the legs, a common bane of tennis players.
As with any exercise program, it’s a good idea to consult a fitness professional to ensure proper form and tailor the exercises to individual needs. When adopting the training techniques Sakkari uses, that is especially important to remember.
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