Romanian Deadlift to High Pull
10 reps
Hinge down, then explode up and pull the bar to your chest.
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HAMSTRINGS
Romanian Deadlift to High Pull
This barbell combo blends a Romanian deadlift with an explosive high pull, chaining hamstring and glute work into a powerful upper-back and shoulder movement. The dynamic transition trains both posterior chain strength and pulling power in one rep. It's well suited to athletes chasing functional, explosive capability.
How to do it
- 1
Grip a barbell overhand with your hands wider than your shoulders.
- 2
Brace your core, flatten your back, and lift your chest.
- 3
Hinge your hips back and fold forward to lower the bar until you feel a hamstring stretch.
- 4
Hold briefly, then perform the next steps in one fluid motion.
- 5
Explosively drive your hips forward to stand, rising onto your toes as you reach the top.
- 6
Pull the bar up to chest height with elbows flared out to the sides, hold briefly, then return to the start.