One general movement comes to mind that forces an individual to display a great amount of motion, an ability to control and stabilize multiple joints, as well as test the balance system as a whole. That list are qualities that are needed when executing a golf swing with efficiency and power. Full range of motion to complete the swing, stability in rotational directions, and balance left, right, front, and back. The single leg dead lift is an extremely useful tool in building power and rotary stability.
As this move is executed, it becomes apparent quickly how one side of the body differs from the other. This makes this drill a great diagnostic tool to find out the areas that require the focus. To perform this drill, stand with the feet together with your toes touching holding a weight in one hand (preferably a kettlebell). Start by extending one hip while maintaining an upright posture (a good thought is to scrape the foot along the floor). Once the hip is extended, continue to reach back with the leg allowing the upper body to lean forward (note how a straight line can be drawn along the spine through the length of the leg!). Once the weight being held by the opposite hand touches the ground, reverse the movement to the start by squeezing both cheeks.
Please note that this is a skill movement so there will be a learning curve; be patient and move with a purpose. Never rush this move or put in ‘sloppy’ reps just to finish the drill. This is a movement that should be done using low repetitions to start. Low repetitions will allow you to focus on the movement and force you to ‘reset’ each time you stand over the weight. Begin by doing 3-5 repetitions a side and increase the repetitions up to 10 over a couple of weeks.
If the difficulty of this drill does not improve after a few sessions, some underlying physical issues may be in need to addressing. Things like hip range of motion and strength, abdominal strength for pelvic stability, or rotational strength along the spine to help stabilize during the movement. Many areas must display great strength and balance during the move. Master this move to see better rotary control in your golf swing.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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