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The Single leg RDL is a great movement for golfers in developing coordination and strength through the posterior chain (the glutes, back and hamstrings) while also challenging hip strength and balance. This exercise will help you generate and transfer more power, energy and strength in your downswing.
- You’ll begin balancing on one leg, maintaining slight knee bend on that supporting throughout the movement.
- Place medicine ball in both hands, keeping your arms straight and activated the entire time.
- Ensure your back remains engaged and neutral as your send your hips back into an airplane balance.
- Do not reach for the ground with medicine, but rather engage shoulder blades and use the weight as a counter balance.
- Drive hips forward, by pushing through your supporting heel, as your stand back up to natural position.
- As you rise to standing position allow arms to move overhead and bring your biceps tight might your ears and raise onto your toes and hold until balanced.
The pistol squat is a great single leg movement for activating not just your major leg muscles such as glutes & quads, and your core, but also all those little stabilizer muscles that as assist in balance and precision movements that would go into your swing.
- it’s important to note that a full pistol squat is quite an advance movement and it would be a good idea to try this movement sitting onto a chair, as your progress you can try a lower bench and so forth.
- Start standing up with arms straight out front at sholder level (your arms will work as a counter balance as your lower your body).
- Send hips back as though you were sitting down on a chair.
- Begin squat while trying to maintain weight through your heel the entire time.
- Engage your core and fight to maintain balance as you stand up.
This exercise will help increase speed and power for the speed of golfer’s swing, reaction time and overall functional strength.
- Hold ball above head with arms straight.
- Drive ball down to the ground aiming for between your feet.
- Catch ball off bounce.
- Use your hips, as well as your glutes to drive ball back over head while maintain the ball close to your body as possible.
The deadlift is one of the most important functional movement patterns for any athlete. It works your entire posterior chain, as well as your explosive hamstring/glute strength and neuromuscular stimulation. It strengthens the muscles that golfers use for their swing, as well as builds power to allow for explosiveness through the hips of said swing.
- Begin with the bar on the floor. Your feet hip width apart and hands thumb distance from your hips on the bar.
- Bring bar into your shins, shoulders should be slightly higher than your hips and weight should be in your heels.
- Spine must be flat and engaged by squeezing your shoulder blades together throughout the entire movement.
- Lift bar off the ground by bring knees back, once bar is at knee height drive hips forward straightening the legs. Remember to keep bar gliding along legs the entire lift.
- When bringing bar back to ground, send hips back slide bar down thighs and once bar is at knee level squat down.
The Russian Twist allows for golfers to increase their rotational mobility for your golf swing while working on balance, and every part of your core, from your obliques, to your back to the internal core muscles around your spine.
- Sit on the floor with knees bent, feet and legs together, heels pressed to floor, and toes pointed upward. (for more advanced you can keep feet off ground)
- Grab ball in both hands, Lean back until the abdominals "turn on." (If you do not feel the abdominals contract, you gain little from this exercise.)
- Begin by rotating the torso (shoulders and chest) to the right as far as possible.
- Focus on rotating the entire upper body, not just the arms, allowing the head to track behind the arms and shoulders. Keep those abdominals turned on!
Cable chops are perfect for golfers of every level. You’ll add more distance to every swing and/or putt and feel more power and control from the core while you explode through your swing.
- Make sure the cable is set above your head before beginning.
- Stand at a diagonal angle to the cable machine.
- Squeeze your glutes and core and relax your shoulders.
- Pull the cable bar down across your body diagonally allowing your body to mimic a golf swing motion.
- Hold that end range of the swing for two seconds before a slow and controlled release of the swing back to starting position.