TrainLikeMe

Medball Single Arm Rotational Chest Press

Notes:

Key Points:

From feet together, take a step with your lead leg toward the target
Perform a single arm press at maximal output at the target
Reset starting position and repeat

Common Mistakes:

No transfer of weight through stepping motion
Loss of posture, moving forward, instead of straight to the target
Compromised pressing motion, not keeping your elbow tucked

Exercise Notes:

Key Points:

From feet together, take a step with your lead leg toward the target
Perform a single arm press at maximal output at the target
Reset starting position and repeat

Common Mistakes:

No transfer of weight through stepping motion
Loss of posture, moving forward, instead of straight to the target
Compromised pressing motion, not keeping your elbow tucked

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Abs

Medball Single Arm Rotational Chest Press muscle groups

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Bodyweight

VIPR Golf Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a VIPR and/or similar training apparatus
Start by rotating and loading the trail hip with a turn and small squat
From that athletic position, explode upward and rotate from low to high
Ensure that as you perform this movement you only use light loads to maximise speed

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

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KettleBell

Goblet Squat

Notes:

Key Points:

Set feet at approximately shoulder width point feet outwards.
Bend your knees to approximately 90 degrees.
Extend back up to the start position and repeat.

Common Mistakes:

Knees caving in past big toes.
Using momentum to drop down.
Bending the back.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes, Abs

Quadriceps, Gluteus Maximus, Rectus abdominis

Secondary Muscles

Hamstrings

Romanian Deadlift (RDL)

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Dumbbell

Romanian Deadlift (RDL)

Notes:

Key Points:

Stand straight with a slight bend in the knees.
Hinge forwards, where the weights go down to your mid shins.
Hinge back upwards to the start position.

Common Mistakes:

Arching the back.
Bending the knees too far forward.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Inner Thigh

Romanian Deadlift (RDL) - Dumbbell - Straight Leg muscle groups

Loaded Kettlebell Squat (SA)

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Kettlebell

Loaded Kettlebell Squat (SA)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a kettlebell in one arm and retract your shoulder blades to set perfect posture
Maintain that posture and squat down to load the same side as the arm holding the kettlebell
As you squat down, freely internally rotate into that hip to promote golf mechanics
Extend again to perfect posture and repeat

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Loaded Kettlebell Squat (SA) muscle groups

Barbell Single Leg RDL w/ Clean to Press

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Barbell

Barbell Single Leg RDL w/ Clean to Press

Notes:

Key Points:

Set your shoulders in a retracted position and slowly extend one leg backward
Hinge at the hips until you feel a stretch through your stable hamstring
Drive your knee upward and clean the bar to your shoulders. Press once you're in a stable position

Common Mistakes:

Shoulders collapse as you're extending your leg backward
Pelvis does not remain square and opens towards the side of the leg extending backward
Not pausing in between the clean and the press

Exercise Notes:

Key Points:

Set your shoulders in a retracted position and slowly extend one leg backward
Hinge at the hips until you feel a stretch through your stable hamstring
Drive your knee upward and clean the bar to your shoulders. Press once you're in a stable position

Common Mistakes:

Shoulders collapse as you're extending your leg backward
Pelvis does not remain square and opens towards the side of the leg extending backward
Not pausing in between the clean and the press

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Shoulders

Barbell Single Leg RDL w/ Clean to Press muscle groups

Anti-Extension Hip Rotators

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Swiss Ball

Anti-Extension Hip Rotators

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set the Swiss ball behind your left butt cheek
Rotate your hips and pelvis in order to clear your lead side
Apply pressure into the ball as you make a turn
Maintain a stable upper body in order to separate your upper and lower body
Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body

Where you should 'feel it':

Primary Muscles:

Abs

Rectus abdominis

Secondary Muscles

Anti-Extension Hip Rotators muscle groups

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Kettlebell

Plank Pass Throughs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start at the top of a push up position, with a kettlebell set outside one of your hands
With the arm on the other side, pick up the kettlebell and move it outside that hand
Keep the movement slow and controlled. Your aim is to maintain a stable lower body that resists rotation, keep your shoulders square

Where you should 'feel it':

Primary Muscles:

Abs,Shoulders

Rectus abdominis,Deltoids

Secondary Muscles

Swap Exercises

Explosive Work / Heavy Lower (Bilateral)

Explosive movement into lower body strength development

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