Bosu Ball Squat

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A little more advanced exercise for those looking to push themselves, this will build the muscles needed at impact for stability and control in a powerful RST golf swing.

  • Start Standing Vertical on Bosu Ball
  • Full Squat Using Glutes and Hamstring
  • Drive Through Ankles
  • Chest High


Hi, this is a bonus video for you more advanced exercisers.

This next exercise is very comprehensive.

It is difficult, but it will help you with a lot of things we discussed before.

First, you are going to need a BOSU ball or a wobble board, ideally one of these.

If you have it in your gym or at home, that will work best.

Be very careful.

Standing up with the BOSU ball turned down.

First, I will show you down here.

Shifting your feet to the edge of the ball, feeling nice and stabilized, and then you are just going to do a squat down, pulling from the hamstrings and the glutes, not pushing with the quads.

Make sure you have that feeling of pushing down through your ankles as you are stabilizing.

We don't want to weigh it on our toes.

We want it pushing down through our ankles, basically to our heels.

Down, nice and controlled.

Keep that chest up high.

Don't just hinge from the waist down and up, but rather keep the weight back down, pull from the hamstrings and the glutes.

To show you from the other side, let me shift here.

down, pulling up.

Once again, be very careful with this exercise.

We don't want you to get injured.

This is for the advanced folks, but it should be fun.

Enjoy.

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64x64
Frank
I developed bad case of piriformis and only thing I changed in my exercise routines was many swings focused on loading right glut and squatting to square. I have a friend with similar experience. When you have specific drills to load and use body parts in new ways I suggest adding strength and flexibility drills to compliment the moves. I am out of golf for 6 weeks while I recover from piriformis. My friend and I are over 55 but very conscious with flexibility and fitness drills but missed the piriformis stretch. I love the site and use all parts of it. Just trying to help you make it better.
December 1, 2016

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