Exercise: Lunge With Rotation
Why It Works:
Lunging keeps the hips from over rotating, meaning that all the rotation must come from the base of the spine up. You are stretching the muscles as they are contracting and firing, so you are closely simulating the muscular demands of the golf swing.
Exercise Tips:
- Assume a golf address position. Note the angle of your spine. Try to keep that spine angle as you lunge forward. Don’t let your torso sag forward as you step forward.
- Keep weight on heels so you can wiggle your toes at the bottom of the lunge. This helps keep unneeded pressure off your knees.
- Try to lunge down so that your upper leg is parallel to the floor.
- For added difficulty grab a weight and hold it out from you, like I do in the video.
- This is not a “strength” exercise, so for the sake of your back, don’t try to hold a 45 pound plate while lunging and turning. Use no more than 10 pounds.
- Use a smooth tempo. No jerky movements.
Benefit To Your Golf Game:
- Increased dynamic flexibility in the hips, back and shoulders.
- Increased strength and stabilization around the knees.
- As you are using virtually all of the muscles in your body, you are training very efficiently and effectively. You are improving multiple components of your game (balance, stabilizers, proprioception, core strength, dynamic flexibility) at the same time.
- You will also experience a great hormonal response from regular use of this exercise.
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