Most guys are happy training bilaterally (on two legs), but can you name a single sport where you stand there on both legs the whole time? Training on one leg brings a host of stabilising muscle into play, transforming your on-pitch performance. This dumbbell goblet variation removes grip as a limiting factor, so you can lift more, while holding the weight in front of you increases core activation and corrects your posture by hitting your upper back. It also prevents overuse injuries (and Tin Man-like movement in general) as the lateral lunging will open up over- tight hips and groin muscles. We’ll raise our goblets to that.
Perform twice a week: do 3-4 sets of 6-8 reps, then switch legs. This will hit both your legs and core simultaneously.
1. CUP: Grab a dumbbell and hold it vertically against your chest with your palms facing up. Like a goblet.
2. LUNGE : Step about a metre to the right, shifting your weight to your heel (to protect your knee).
3. HINGE : Sit back into your hip while your other leg straightens to fire your hams and glutes. Keep that heel glued down.
WHAT YOU STAND TO GAIN:
– Match winning sidestep
– Bullet proof core and back
– Time saved from stretching
– Faster feet, stronger ankles