Chair Rotations

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This exercise will help ingrain the feeling of a proper turn in the golf swing while strengthening and conditioning your core muscles.

  • Arms Straight 1" Apart, Elbow Pits Up
  • Rotate Maximum Amount Keeping Hands 1" Apart
  • Advanced: Use Light Dumbell


First exercise we have today is chair core rotations.

This is beneficial for shoulder blade glide, for rotational range of motion, and also for oblique strength.

So to start, you're going to sit at the edge of a chair, make sure your feet are firmly grounded, about shoulder width apart.

You have your arms forward, locked out, no bend in the elbows, but the elbow pits facing up, and your hands about one inch apart.

You'll maintain this throughout the exercise.

Rotate all the way around, keeping the hands just as they are.

We do not want to see any separation of the hands.

Nice and controlled, don't rush through and create momentum with your arms.

For those more advanced, you can use a medicine ball, or a dumbbell, or any kind of resistance.

Same concept, obviously you can't keep your hands one inch apart here, keep them stable, elbow pits up, and arms extended, feet firmly in the ground, and rotate.

Easy

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Jeffrey
Should I tilt forward as at address or sit fully upright
May 22, 2015
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Craig (Certified RST Instructor)
Hello Jeffrey. You can experiment and little if you would like. But, normally it is preformed from an upright positioning.
May 22, 2015
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Ross
How I would like to do this drill. The problem is I can only rotate about half as much as demonstrated in the video. Where to from here?
January 12, 2015
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R.J. (Certified RST Instructor)
Ross, Keep working at it diligently. Don't try to overstretch. Just keep moving. Do dynamic stretches before every work out and static stretches before you go to sleep. But don't ever try to go past your ability to stretch comfortably. Doing that will cause your mind to shut down that movement and you'll get less flexible. Eventually, you'll be able to complete all drills in a full range of motion. Just go as far as you can in each position and stick with it! You got this! R.J.
January 12, 2015

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