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B Stance RDL 2023

Let’s talk about the B stance. The B stance or kickstand is a supported single-leg exercise. However, unlike a proper single-leg exercise, you’re moving balance out of the equation, so it is no longer a limiting factor.

And rather than all of the work being done on one side, you have the majority of the work, probably around 80 % of the work done by your working side leg, and then about 20 % of the work done by your non-working side leg.

Compared to the bilateral stance, the B stance will be much easier on the spine due to reduced total loading. Therefore, if for any reason, you need to go lighter in weight or if you have a limited selection of weights to work with, the B stance is an excellent option for you to try.

I’ll show you the B stance Romanian deadlift first.

For this one, you first want to be in the bilateral stance. Your form should be hinging back with a soft bend in your knees, chest up, and neutral spine.

For the B stance, all you will do is take your non-working leg and slide the toes back until it’s roughly in line with the heels of your working side leg. Suppose you’d like to scoop back a bit further, which I’ve seen people do; if that’s more comfortable for you, no problem (the form looks the same.)

You will feel a big difference when you go from a bilateral stance to a B stance; because the weight distribution is roughly equal on both sides; to now feel it mostly in your left side posterior chain.

If you want to do a B stance squat, I’ll show you the B stance Goblet squat, but you could even do a B stance back squat or a B stance front squat.

B stance squat, similar to the Romanian deadlift, you will slide the toes of your non-working side back a little bit and bring it in a little bit closer to you.

And then, as you do this, you will drive the weight up mainly using your left side, pushing into your left side as you come up. So you will still feel your right side doing a little of the work, but it mostly comes from your left side.

George N.