Medball Single Leg RDL to Overhead Drive
A single-leg Romanian deadlift with a medicine ball that transitions into an explosive knee drive and overhead press. The movement pairs a controlled hip hinge with a coordinated press to full extension at the top.
32 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
Build Single Leg Power and Strength | Plyometric WorkoutCoaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 5 reps
- Rest
- 30 sec
- Est. duration
- 32 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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