Transcription
With most of the game being played at the kitchen, we want to be able to move really well to catch them. So we're going to double down on this aspect this session. We're going to talk about how to really get strong all in one leg. We've talked about lunges and split squat variations, and I want to dive into that a little bit more. I want to go into some split squats, some lateral lunges, and reverse lunges, and some different patterns within those so that we can move better at the kitchen and we can be strong on one leg and be powerful.
Because there's many aspects to get better at moving in the kitchen, whether it's jumping exercises, power, speed, agility work, but it all comes back and feeds off of being strong. Can you, can you hold your own weight? Are you strong on one leg? Are you strong on both legs? You can't be fast if you don't have any strength within the leg. So, double downing on some split squats and reverse lunges. Let's go.
Let's show everybody how to do a proper split squat. So you're going to start with one leg in front, one in the back. All you're going to do, hold that in the goblet position. Yes, perfect. We're going to drop that knee straight down, tap the ground, and come back up and fully extend. A proper split squat. Let's do three reps just to because there's a great demo. So, a proper split squat, once again, imperative. We want to be able to be strong on one leg. It's about a distribution of, you know, maybe 50/50 of your weight on the front leg, 50 on the back, and coming back and straight up.
Now we're going to show a reverse lunge. Very similar. You're going to step and replace those. Step, come down, and be forceful on the way back up. Knees straight down, coming up, and being forceful. Keep performing. Let's do about three more. We're not over extending. We're not getting out here and extending. Our torso's in a good position. We drop the knee straight down and come back up. Basic functional movement patterns that we have to get strong in to be good and be powerful at the kitchen line.
Now, a little bit more specific. It's going to be a lateral lunge. To keep the goblet, right? This is a basic goblet, uh, kettlebell, a lateral lunge. A little bit wider, right? And we want to sit into this glute, sitting back into this heel. My knee stays over my toe. I'm not, I don't have to get super low in this position. If so, you have great adductor mobility. I want to sit into this position, sit in my heel, my foot is flat, and come back up. She's got great mobility. Perfect. Sit into the heel, knees over the toe, she comes back up. Let's do another two. Obviously, you watch pickleball, you know pickleball, it's in this lateral plane. We got to get strong with that one leg, be able to push off and go the other way. This is a great exercise to do.
So, so being strong, and you can set this down. I'm sorry. Being strong in split squats, lunges, lateral lunges, any of these variations will help your pickleball game. Also, a more advanced exercise is not necessarily advanced because it's you're adding more weight, but it's kind of encompassing and a little bit more specific. Is we're going to do like a lateral lunge with a rotation. So I'm gonna hug this. I'm gonna hug this, and I'll have her do this as well. We're gonna do a lateral lunge, and I'm going to kind of rotate my torso as I sit into that lunge. So I'm going to sit into this glute, I'm going to rotate towards, and then come back. What this challenges, it challenges a little bit more hip mobility, but I'm also loading it. So I'm loading my glutes, I'm challenging my mobility, and I'm challenging my thoracic mobility as well, being able to rotate.
So let's chill. So let's go into that lateral lunge position. You're going to sit into your right side, hugging the ball. You're going to slowly rotate the torso with it. Tough. See, this is an advancement because not because it's heavier, but because there's more joints involved. And come back up. Kind of make it all one motion. So sit into the hip, rotate, and come back up. Good. Let's do about two more. This is more advanced because more joints involved, the t-spine, the hips, a little bit more involved, as well as just sitting into that lateral lunge. So not necessarily is always the heaviest. You can relax. The heaviest and most strenuous exercise is going to be the most difficult. Sometimes it's the most intricate ones that are more specific to the sport that can be the most beneficial for you and the most difficult. [Music]