HOW: Start by holding a weight or an object in one hand while balancing on the opposite leg. Perform the exercise by doing a traditional single leg RDL, however, lightly 'let go' of the weight/object and catch it before it hits the ground. Return to starting position and repeat.
FEEL: This is designed to make you perform a quick RDL to increase eccentric muscle activation of the hamstrings. You should feel your hamstrings and your glutes working with this exercise, you may also feel your back as well.
COMPENSATION: Do not let the object completely drop, you have to catch it. Maintain good single leg RDL form with a proper hip hinge, do not excessively bend your back. Do not lose your balance side to side, focus on quality of movement first versus speed.