Single Leg RDL to Partial Pistol 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, then immediately perform a partial pistol squat by bending your standing leg and lowering your hips while keeping the non-weight-bearing leg extended forward. From the partial pistol, explosively “shotput” the weight forward, in shotput form. Keep your core tight and maintain balance throughout the movement.