Uppercut ■ Squat to Romanian Deadlift ■

Freestanding One-Arm Row

1 Uppercut
Stand tall with your feet
roughly shoulder-width
apart while holding a
dumbbell in front of each
shoulder (see figure a).
Press one dumbbell into
the air as you rotate to
the opposite side (see
figure b). Reverse the
motion and press while
rotating to the other side.
To better allow your hips
to rotate in this exercise,
allow your heel to come
off the ground as you
turn.

a b

2 Squat to Romanian Deadlift

Stand tall with your feet hip-width apart and your toes pointed straight ahead. Hold
a dumbbell in each hand at your sides by your hips (see figure c). Perform a squat by
bending your knees and sitting back at your hips (see figure d). Go as low as you can
possibly go without allowing your lower back to round out. As you squat, be sure that

c d

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e f

you do not allow your heels to come off the ground or your knees to come together
toward the midline. Stand tall again and bring the dumbbells in front of your thighs
(see figure e). Keep your back straight, hinge at your hips and bend forward toward
the floor, keeping your knees bent at roughly a 15- to 20-angle (see figure f). As you
hinge forward, drive your hips backward and do not allow your back to round out.
Once your torso is roughly parallel to the floor, drive your hips forward toward the
dumbbells, reversing the motion to stand tall again.
Note: After you finish all of your squat to Romanian deadlifts, place one dumb-
bell on the floor to set up to perform the next exercise, freestanding one-arm row.

3 Freestanding One-Arm Row

Assume a split-stance position, with your right leg in front of your left leg with both
knees slightly bent, and hold a dumbbell with your left hand. Hinge at your hips,
keeping your back straight so that your torso becomes parallel with the floor (see
figure g). Perform a row, pulling the dumbbell toward your body without rotating the
shoulders or hips, making sure to pull your scapula toward your spine in a controlled
manner as your arm moves into your body (see figure h). Be sure to maintain a stable
spinal position, keeping your back straight throughout the exercise. Slowly lower the
dumbbell toward the floor without letting it touch the floor. Repeat on the other side.

g h