Curated Action

Medball Single Leg RDL to Overhead Drive

General Training

Medball Single Leg RDL to Overhead Drive is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration32 sec

Training Details

0:00 / 0:32
Sourceyoutube.com/watch?v=zAXwot9PSaA
AuthorYouTube creator

Medball Single Leg RDL to Overhead Drive

Hinge at the hips on one leg into a single-leg Romanian deadlift holding a medicine ball, then explosively drive the trailing knee up to hip height while pressing the ball overhead.

Key points

  • Hinge smoothly with a flat back and active hamstring load
  • Drive the non-working knee explosively to hip height
  • Coordinate the overhead press to reach full extension at the top

Common mistakes

Rounding the lower back or losing balance during the single-leg hinge.

Sets: 1Reps: 5 repsRest: 30 secEst. duration: 32 sec
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