I have been playing around with some new ways to work on core stability and rotational power in hopes to hit more long bombs off the tee.
Cuz hitting bombs is cool.
Exercise 1 - Pallof Catch Perturbations - These are definitely an advanced version of the pallof press and I would suggest building just your standard pallof press/hold before doing these. The idea here is to create rigidity and learn to brace in a slightly unexpected and unstable environment. To perform these set up in a regular pallof position with your feet shoulder width apart. Then forcefully pull the weight close to you and ask your body, almost like you’re stirring a large pot. Stop the hands in the pallof press position and brace hard at the same time. Hold for 2 seconds and repeat. I like doing 2-4 sets of 6-12 reps.
Exercise 2 - Underhand Medball Throw - These are intended to build rotational power through a slight upward motion like we do on a golf drive. They can also help develop overall power to assist in heavy compound exercises or can be used as a metabolic conditioning tool. Through this move I try my best to simulate golf swing mechanics with most of my body to make it as applicable as possible. Start about 2-3 feet from the wall standing perpendicular to it. Load the ball, the hips, and the torso. Then rotate through hard, launching the ball into the wall. I like doing 2-4 sets of 5-15 reps.
Now, go hit some bombs. Or just these to better your lifts or become more conditioned.
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