Single Leg RDL Shotput

Start standing on one leg with a slight bend in the knee, holding a medicine ball at chest height. Hinge forward at the hips, extending your free leg straight behind you as you lower the weight toward the ground in a single-leg Romanian deadlift. From the bottom position, engage your glutes and core to drive back up. From the top, explosively “shotput” the weight forward, in shotput form. Keep your core tight and maintain balance throughout the movement.