Goblet Reverse Lunge with Slider
By Brian Jordan, RSCC*D
The goblet reverse lunge using a slider, is an effective posterior-chain exercise for developing lower body strength. Placing a slider or Val slide under one foot and holding a DB or Kettlebell at chest level, creates instability and applies an external load which, in-turn, increases single-leg strength, balance and stability. Performing this exercise properly also increases core activation in order to maintain proper posture, which has carryover to running, throwing and swinging.
How to:
Stand holding DB or KB with both hands just underneath your chin.
Set your core.
Slide your left foot back and drop your hips until your back knee almost touches the ground just behind your right foot with your front knee over your toes.
Return to the starting position by extending the right knee and hip while lightly pulling the back leg forward until you’re back to an upright position.
This is one rep; start by doing 3 sets of 6 repetitions on each leg.
Increase by a few reps each week until you’re up to 12 reps and then increase weight
Coaching points:
Maintain good posture from head to toe; keep your head up, eyes forward, chest up and core tight.
Don’t bend at the waist.
Keep light pressure on the pad while most of your weight is on the lead leg.
Keep your knee in line with your toes and push through your heel as you extend the lead leg and stand up.
To access video of exercise: http://baseballstrength.org/video-goblet-reverse-lunge-with-slider/
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Brian Jordan, RSCC*D, CSCS*D, was Minor League Strength and Conditioning Coach for the Detroit Tigers (1999), Minor League Strength and Conditioning Coordinator for the Colorado Rockies (1999-2008) and Major League Strength Coach for the Rockies (2009-2014). He was also Certified for Sport Technical Manager at NSF (2016-2020). He is currently the owner/director of sports performance training at Elite Peak 303 in Denver, CO.
For more information on strength training for baseball from the PBSCCS…