Pull - Rotational & Postural Stability
(Week 7, Golf Performance Boost)Day Overview
This session focuses on pulling movements that improve rotational control, scapular stability, and muscular twitch response. Emphasis is on unilateral exercises and controlled reps to enhance neuromuscular coordination, supporting mobility and injury prevention for golf-specific movements.
Exercises
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• Single-Arm Kettlebell Row
Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Hinge at the hips while keeping your back flat and core engaged, allowing the kettlebell to hang straight down. Keep your elbow close to your body and pull the kettlebell upward towards your hip, squeezing the back muscles. Lower the kettlebell back to the starting position in a controlled manner. Maintain a stable torso throughout, avoiding rotation or excessive movement. This exercise primarily targets the latissimus dorsi, rhomboids, and middle back muscles, while also engaging the biceps and core for stability.
Prescribed Sets:
Perform 4 sets of 10-12 reps per arm with an RPE of 7. Focus on slow, controlled pulls, engaging the back and core to prevent rotation or compensation. This improves unilateral strength and stability, critical for rotational power transfer.
Working Sets:
4
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• Standing Resistance Band Rotations
Stand with feet shoulder-width apart, holding a resistance band with both hands in front of you at waist level. Keep your elbows bent at 90 degrees and close to your sides. Engage your core and rotate your torso to one side, pulling the band across your body while maintaining control. Return to the starting position and repeat on the other side. Focus on smooth, controlled movements to target the rotator cuff muscles and improve shoulder stability. Keep your hips facing forward throughout the movement and avoid using momentum.
Prescribed Sets:
Perform 3 sets of 12 reps per side with an RPE of 7. Use a resistance band anchored at waist height, rotate torso and hips to engage obliques and rotational muscles. Keep movements controlled to reinforce neuromuscular control and mobility.
Working Sets:
3
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• Superman Hold
Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.
Prescribed Sets:
Hold for 20-30 seconds, 3 sets, with an RPE of 6-7. Focus on engaging lower back, glutes, and shoulders simultaneously, maintaining a neutral neck. This enhances postural stability and muscular twitch response.
Working Sets:
3