Exercise 8: Single Leg Dumbbell Romanian Deadlift (1 Leg 1 Arm Contra)
What to do: 3 sets x 10 reps for each arm/leg, rest 45–120 seconds between sets. Use a weight that’s comfortable for you.
How to do it: Stand straight, holding a dumbbell in your right hand, with your left hand at your side. Bend down and extend your right leg straight back, keeping your left foot (the opposite leg from the dumbbell) planted on the ground. Your right arm should hang straight down, while your body should form a “T-shape” when you bend. Hold the position at the bottom, then return to starting position. Repeat for the amount of reps, then change legs/arm.
What it does: This move helps build single-leg and cross-body strength in your legs, hamstrings, glutes, and your hips. Lee says that this exercise can increase leg balance and core stability, which are important for bringing your power from your lower body to your upper body while pitching. Make sure you’re contracting your hamstrings and glutes when you go back to the starting position. “The kinetic link is maximized by your pillar stability,” Lee says.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top