RDL Exercise

RDL Exercise


The RDL (Romanian Dead Lift) exercise will help build strength in the player’s lower back, glutes, and hamstrings. These muscle groups are where a lot of the jumping power comes from, especially when jumping off two feet. So this Romanian Dead Lift exercise is perfect for improving a player’s vertical jump and explosiveness. It is going to isolate those 3 muscle groups and really work on developing strength.

It isn’t enough to just do on-court basketball training to develop your vertical, speed, quickness, etc. You need to also be supplementing your court time with time in the weight room doing basketball-specific exercises. This is when you will really see the growth athletically in your game as a player or with your team if you are a coach. It takes time, though, to see the results, so stay patient and be willing to stay committed to the process.



Basketball Exercise Overview

Exercise Name: RDL Exercise

Equipment Needed: Barbell or Dumbbells.


Similar Basketball Exercises and Resources


Goals of the Exercise

  • Develop strength in the lower back, glutes, and hamstrings.
  • Primarily for jumping and being explosive.


Coaching Points

  • Don’t arch your back as you go down; keep your shoulder back and your head up.
  • Only go as low as you can keep a straight back.
  • Start with a lighter weight and make sure that you are executing the correct form.


Basketball Exercise Instructions

  1. Grab a barbell or dumbbells and hold them at your waist.
  2. Your feet should be about shoulder-width apart, and your knees slightly bent (keep them at this position the entire time).
  3. Now keeping the bar/dumbbells close to the front of your legs, slowly lower the weight down to just below your knees.
  4. Bring the weight back up to your waist, and as you reach the top, you will drive your hips slightly forward.
  5. This completes one repetition.


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