The squat has long been known to increase not only your lower body strength, but to stimulate your entire body for increases in muscular development and overall sterngth. A simple variation of this exercise (the Jump Squat) while adding another compound movement (the Romanian deadlift) can turbo charge your workout and add dramatic growth and power as well!

Romanian Deadlift to Jump Squat Movement

This movement is a movement that can not only increase your strength and power but also improve coordination and balance.  Incorporating this dual compound movement into your leg/backworkout can also be a great plateau buster because it will emplopy the movement of many supporting muscles that will stimulate all over muscle growth and increased strength. The Romanian Deadlift to Jump Squat movement is also a great exercise to improve lower leg balance and cosmetic appearance to the backside.  

Romanian Deadlift to Jump Squat Movement Technique

  Stand holding a pair of dumbbells on each side of your body, with your knees slightly bent. You should be looking down at your feet. 

 While maintaining your head and eye position, lift your chest and pull your shoulder blades back and down, resulting in a "at attention look". 

 Bend your legs until your hips and knees " are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor, the dummbells should be resting at your shins. Tip: When bending over, squeeze your glutes and push your hips back. The position should be the same position you would take when attempting to sit back on a chair or couch. 

Without stopping, bend at your hips and knees to lower into a squat position (your knees should be parrallel to the floor) and while keeping the glutes flexed and the your abdominals engaged (tight) explode upward; using the power of your legs and hips. 

Land softly with your knees bent. This is important to cushion the knees and to reduce any potential force on your lowerback.Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards.      

Start with 2 to 3 sets of 4 to 6 repetitions, resting for 2 minutes between each set. Work up to 3 to 5 sets of 8 to 15 repetitions with 1 to 2 minutes rest between sets.

• Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
  
• Strengthens spine and back muscles.
• Develops explosive strength in your glutes, hamstrings, and lower back muscles. Note: While the hip extensor muscle groups (hamstrings and glutes) are activated during these movements, the quads take most of the training stress, and therefore receive the largest training response.
• Aids in balancing quads and hip extensor development. Note: If you do not make a conscious effort to balance your quad and hip extensor training, you will eventually develop a strength imbalance between the two muscle groups which can result in decreased strength, potential injuries (frequently pulled hamstrings) and a less than desirable backside. 
• Helps increase vertical jumping distance.
• Helps increase muscular strength used in running.
• Tones the nervous system, the kidneys, the stomach and intestines, the pelvic organs, and the nerves connected with the sex functions.
• Therapeutic for fatigue, and anxiety.

Romanian Deadlift to Jump Squat Movement Contraindications/Cautions

• High or low blood pressure
• Serious lower-back or neck injuryArthritis, Ankle problems, kneee problems, severe cardiac problems.

Romanian Deadlift to Jump Squat Movement Tips

• It is very important that when perfomring this movement that you keep your abdominals engaged, and that you land softly with your knees bent. This is important to cushion the knees and to reduce any potential force on your lowerback.
• Remember to perform this movement in a fluid continuious movement. This allows your body to maintain the natural arch of your spine and transfer force through your hamstrings.
• Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.

  The biggest mistake most people will make in the execution of this exercise is not maintaining the position of their lower back. Some will even go so far as to bend all the way over till the weight touches the ground. This is a huge mistake. This movement is not meant simply as a hamstring stretch, nor is it meant to directly work the lower back, although the lower back will get stronger from performing this exercise. You must keep the lower back from moving and let it play a much safer role as a stabilizer.

• When bending over, squeeze your glutes and push your hips back. The position should be the same position you would take when attempting to sit back on a chair or couch.
• Because this movement utlizes several muscle groups (proimarily back and legs), it is suggested that it be incorporated into either your back and leg workout, and that your back and leg workout be done back to back (no pun intended) so that you can get at least 3 to 4 days rest between workouts.

Botttom Line Benefits for the Romanian Deadlift to Jump Squat Movement

Because the Romanian Deadlift to jump Squat movement has such a wide range of benefits, it makes sense for everyone to include it in their training program - from people  looking for some improved "assets," to athletes looking for improved performance and injury prevention.