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›› LOWER-BODY AND HIP-HINGE STRENGTH
DEADLIFT (SINGLE-LEG, TWO
ARMS, TWO KETTLEBELLS)
1. Place two kettlebells or dumbbells on a stool about six
to 12 inches high, then stand.
2. Stand in front and close to the stool, on one leg that is
slightly bent with your other leg behind you.
3. As you hinge at the hip to perform the deadlift
movement, your other leg will extend back to create a
straight line from your ankle to your ear.
4. Place your hands on the weights with a firm grip,
then hinge back up, holding the weights until your
spine is vertical and the weights are by your side.
This will allow your other leg to return beside your
“standing” leg.
5. Hinge back down to lower the weights to the stool,
and repeat the movement to return to standing.
Repeat five times, then change to the opposite
standing leg.
To increase complexity, stand on one leg and hold the
weight in the same-side hand. When that gets too
easy, hold the weight in the opposite hand from your
standing leg.
To watch the full video go to:
mytpi.com/exercises/#deadlift_single_leg_
two_arms_two_kettlebells
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›› INCREASING VERTICAL POWER
GOBLET SQUAT
1. Hold a kettlebell or dumbbell out in front of you at
collarbone height.
2. Squeeze your elbows in close and keep your
feet shoulder-width apart with a slight turnout.
3. Lower your body into a full deep squat, keeping
your elbows inside of your knees.
4. Return to a standing position. Repeat five times.
If you want to work on speed, ditch the weight and
follow the same movements to perform a squat jump.
Repeat five times.
To watch the full video go to:
mytpi.com/exercises/#goblet_squat_
with_dumbbell
vsga.org
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