15. 1-ARM, 1-LEG ROMANIAN DEADLIFT
(ONE SET, SIX REPS, EACH LEG)
Why it works:This a great strength-building movement for the glutes, hamstrings and, to a lesser degree, the lower back and core. These muscles are needed for the explosive movement required in a powerful swing.
How to do it: Stand on one leg holding a pair of dumbbells at your sides. Your leg should be in a fixed position but not locked at the knee. Shift your hips back and lower the dumbbells as far as you can while keeping your back straight. Fire your hamstrings and glutes as you return to an upright position. Keep the dumbbells close to your body, almost touching your leg throughout the movement. Don't think of it as bending forward, rather sitting back. Keep your shoulder blades back and down.