Amazing Band Only Rotation Exercise // Golf Fitness

[Music] what's going on guys welcome back to movement mondays all right we're going to be picking out the one exercise that you can incorporate into your training to improve your game all right guys so today is one of our absolute favorite rotational movements really cool thing is all you need is one band and you can pretty much do this anywhere for any stimulus so you can do this as a warm-up part of a workout or just to get the body moving in a better manner okay guys and that is going to be the reverse lunge into crossover rotation okay so lots of different elements to this movement so many of which will transfer directly to your swing okay so as we go through the movement itself we're going to look at how it changes the swing pan and it matches up really well okay so the first element of the reverse lunge is to go into the asymmetrical lower body position okay so asymmetrical just means that different sides of the body are doing different things and within that we have to organize ourselves to balance correctly okay so when we go into that lunge pattern we need to manage our center of gravity and load into the ground okay so to do so you're gonna be looking at maintaining a neutral spine and keeping your eyes forward so you got great posture okay again think about your swing we have to get a weight distribution between our feet it's always changing during the swing and then we have to maintain that neutral spine okay so again challenging this pattern is going to directly help your swing okay once we've done so we're then looking at creating that rotation around the spine again once you've stabilized your swing once you start to transfer energy you then start to become a much more consistent and powerful golfer okay guys and then you've got the end range power you need to max out the extremities again just like we do with the club head into the ball but we max out on speed we love to create the right impact conditions to hit some great shots guys all right so the movement is absolutely something you should do if you want to improve your game okay and in terms of execution a little bit more focused in on the movement pattern again is that center of gravity as we go back into the lunge okay so as you take one leg back ensure that you don't step too far because at that point it's gonna be harder to maintain that centered position okay and when we talk about center of gravity in the lunge pattern obviously one leg is forward one is back we need to be right down the middle with a neutral spine in line with our trail leg to ensure that our posterior chain and our core is working together okay and that is really our second focus is that to maintain that neutral spine we want to engage the entirety of the core the torso against the glutes into a solid position okay once you fix yourself there your neutral spine your eyes are forward and you're stable at that point you're gonna fire your upper body with everything you've got to create a powerful upper body rotation that goes from the hips all the way up through the torso okay so the trail arm the opposite arm to the leg that's forward is going to go over the top and that speed pattern is going to transfer directly to more rotational potential okay guys as you then stand up and out of the lunge ensure that you engage your ground well re-center and then repeat on the other side guys right we always do both sides okay so you're going to stabilize you're going to activate and then you're going to rotate as powerfully as you possibly can okay so we absolutely recommend that you try this out guys or again warm up workout or just to test out some different movement patterns and learn something new because you can build a more powerful swing with this movement and everything else that we do guys all right so again this is movement monday we want to see exactly how far you can take these movements and when you are ready you're going to go ahead and get into the golf ball workouts guys all right we've got mobility we've got body weight bands only all the way through into full strength and conditioning so go ahead check out our membership options and do all that you need to do guys right aside from that make sure you subscribe to the channel tell your friends because this year is the year to golf strong [Music] [Applause] you