SL RDL Ground to Overhead with Rotation


  1. Grab a light dumbbell in one hand. Lift the same side foot off of the ground.
  2. Perform a single leg Romanian dead lift, touching the weight inside of your stance foot.
  3. Raise weight from the floor, rotate and reach overhead.  Follow the weight with your eyes/head, rotating as you elevate the weight.
  4. Hold this position for 1-3 seconds, with focus on overhead shoulder stability.
  5. With control, reverse this motion back to starting position, and repeat.
  6. Perform 5 repetitions on each side.


  • Try to maintain a neutral spine throughout the RDL.  Modify how low you descend if you cannot maintain a neutral spine.
  • Use a light weight, and progress slowly overtime.  This movement is about control.  Progressive overload is key.


Motor control, core stability, spinal mobility, overhead shoulder stability.