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