Exercise: Squat Up With Rotation

This exercise frees up the hips to contribute to the rotation of your torso. Using a light weight and fully extending the weight overhead while twisting is an excellent way to train the entire functional performance chain. Also excellent for training the tiny stabilizers in the shoulder complex.

Exercise Tips:

• Start at the bottom squat position with a light weight or medicine ball.
  
• Keep weight on heels so you can wiggle your toes at the bottom of the squat. This helps keep unneeded pressure off your knees.
  
• Try to rotate your shoulders to 90 degrees at the top of the movement. Even though you might not get there, try anyway.
  
• This is not a “strength” exercise, so for the sake of your back, don’t try to hold a 45 pound plate while standing up 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.
  
• Works all the muscles in your body, from your hands to your feet.
  
• 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.