Duration required
Focus Area required
 s rest

Dynoball SL RDL into Slam and Plant

Key Points:

  • Extend one leg while maintain good posture.
  • Feel stretch in hamstring, then drive knee up and extend arms to full stretch.
  • Simultaneously slam ball down and plant foot on ground.

Common Mistakes:

  • Collapsing at the shoulders (loss of posture).
  • Pelvis opening up (poor stability).
  • Not planting your foot.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Glutes, Abs
Muscle diagram with the following muscles highlighted Hamstrings, Glutes, Abs

Similar Exercises

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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