SEGMENTED ROTATION – USING RESISTANCE BANDS

                At FitGolf we focus on training movement patterns to help create stability and consistency in your golf swing. Usually the movement pattern incorporates just your body weight as resistance. As you become more advanced, adding resistance to the movement pattern will help reinforce it. It is important to progress every exercise gradually; additional power, speed, and intensity may cause the movement pattern to become be compromised.

Separation of the hips and torso is important in the golf swing because it allows you to utilize the full power of your hips, while using the upper body and hands to direct the ball towards the target. This has been referred to as the “X Factor” in the golf swing. If you only use your upper body or hips and torso at the same time, you will not drive the ball as far, and your back and spine would eventually inform you of why this swing is not a good idea.

In March, LeadBetter Golf Performance expert Trevor Anderson contributed an article to the TRX Suspension Trainer website to improve your golf fitness. Anderson is a former pro football player, personal trainer, and TRX Instructor. The article had great exercises that you could use to improve your “golf athleticism”.

One of the exercises that were presented was Segmented Rotation. This is a great exercise to help you focus on keeping your lower body stable while strengthening and maintaining your rotation in your upper body and stability in that range of motion.

"Initiate movement with your hip. Focus on stable rotation"

“Initiate movement with your hip. Focus on stable rotation”

Segmented Rotation – Level 1

  1. Attached the Resistance Band to the wall or post.
  2. Stand in an athletic stance, facing 90 degrees from the attachment point. Your outside foot should be turned out (think Warrior 2 pose in Yoga).
  3. Begin the movement by rotating only the hips, then pause.
  4. Finish the move by rotating the upper body 90 degrees.
  5. Make movement more difficult by extending the arms out straighter or using a heavier Resistance Band.
  6. Perform 2-3 sets of 5-10 good, quality repetitions.

Before you can advance this exercise, you need to OWN the complete movement. You can spend a lot of training sessions just on this movement with extending the arms and/or using a heavier band.

"Squat down into the lunge first, to a depth you can handle. Then Rotate."

“Squat down into the lunge first, to a depth you can handle. Then Rotate.”

Segmented Rotation – Level 2 – “Add the Lunge”

  1. Attached the Resistance Band to the wall or post.
  2. Stand in an athletic stance, facing 90 degrees from the attachment point. Your outside foot should be turned out (think Warrior 2 pose in Yoga).
  3. Begin the movement by rotating only the hips, then pause.
  4. Squat down your front leg into a lunge position. Go to a depth you can handle.
  5. Finish the move by rotating the upper body 90 degrees. Keep your lower body strong and stable.
  6. Make movement more difficult by extending the arms out straighter or using a heavier Resistance Band.
  7. Perform 2-3 sets of 5-10 good, quality repetitions.

This exercise IS advanced, and you may need to practice regular lunges before you attempt this exercise. However for golfers/athletes who are comfortable with lunging, this will really help them create stable separation of the hips.

"This movement should be dynamic. Initiate the hips, then Rotate and Squat into the Lunge."

“This movement should be dynamic. Initiate the hips, then Rotate and Squat into the Lunge.”

Segmented Rotation – Level 3 – “Put it Together with Power”

  1. Attached the Resistance Band to the wall or post.
  2. Stand in an athletic stance, facing 90 degrees from the attachment point. Your outside foot should be turned out (think Warrior 2 pose in Yoga).
  3. Begin the movement by rotating the hips.
  4. Once the hips begin moving, squat down into your lunge position AND rotate the upper body 90 degrees to your finish position.
  5. Make the movement dynamic but stable
  6. Make movement more difficult by extending the arms out straighter or using a heavier Resistance Band.
  7. Perform 2-3 sets of 5-10 good, quality repetitions.

This movement is DYNAMIC, but in order for it to be productive for you, you will need to be stable in the movement. If you begin to lose stability in the movement or experience a decrease in power, then the set or exercise is over for that session.

At FitGolf, we use the TRX Suspension Trainer as well as the TRX Rip Trainer with our clients. However, you do not need to purchase a TRX Suspension Trainer or TRX Rip Trainer to perform the Segmented Rotation Exercise. We provide all our Masters clients with a Resistance Bank Kit that will allow them to perform the exercise with the same exact quality of movement.

For more information on Resistance Band Training, TRX Suspension Training, Golf Fitness Training, Aerobic Training Programs, Nutrition, and your Mental game email me at [email protected]

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