Similar to the single leg barbel RDL, the snatch RDL is a true test of balance, neuromuscular facilitation, strength and extension. It’s goal is to improve functionality in cleans, jerks, snatches, and triple extension one one foot. Extension on one foot is vital for every major sport on the market. It’s pertinence to body control and balance allows for increased proprioception and spinal extension for bounds and higher elevated jumps. This increases movement confidence by allowing more motor neurons to fire and faster rates. Try 3 sets of 2-4 on each leg to give your plyo workout a step up! You will notice less heel contact when moving through jump training sequences. Bilateral jumps on two feet become easier, and the solutions to limitations become available. I start with my spine neutral and my core engaged without extension, as the bar passes back over my knee, right that upper hip crease, I create extension which allows my hips and glutes to drive the bar over my head for speed. If you have poor shoulder mobility or lack strength in the lats, don’t do this lift. Work up to it.