Romanian Deadlift (RDL) to Clean Receive
Romanian Deadlift (RDL) to Clean Receive
Body Position:
- In standing position, arms straight and close to the body, barbell touching mid-thigh
- Starting downward motion slowly now, with knees slightly bend, flex hips slowly towards 90˚, lowering barbell towards chins, head looking up, chest out, and shoulder blades pushed back
- Once hips reach 90˚, upward motion starts by explosively extending hips forward, jumping upwards while shrugging shoulders towards ears
- Barbell catapults upwards close to the body
- Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest
Pre-Requisite Exercises
- Romanian Deadlift (RDL)
- Upright Row
- Jump Shrug
- Front Squat
Targeted Muscles
- Hamstring
- Gluteals
- Calves
- Lower Back
- Trapezius
- Deltoids
- Quads
Stance & Grip
- Neutral stance, feet are parallel and shoulder-width apart
- Arms grabbing barbell outside shoulders, palms facing down
RECOMMENDED LINKS
- http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health
- http://www.conditioning-coach.com - Tennis & Conditioning Coach
Positions:
Common Errors:
Legs are fully extended at the beginning of downward motion.
No shrug, barbell travels upwards away from the body.
Video: