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Hamstrings · Advanced

Dumbbell RDL to Jump Shrug

Explosive drill that develops coordinated force and power using dumbbells, with emphasis on the hamstrings.

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Exercise overview

Training details

Hamstrings

Equipment

Dumbbell

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with feet shoulder-width apart, holding dumbbells at your sides.
  2. 02Hinge at the hips, lowering the dumbbells towards the ground while maintaining a straight back.
  3. 03Engage your hamstrings and glutes as you stand back up.
  4. 04Explode upward into a jump, shrugging your shoulders at the top.
  5. 05Land softly and return to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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