Last week we went over the Reverse Squat and why sitting is hindering you in your squat mechanics and your golf swing! This week we will take a deep dive into how to own the full range of motion of a squat and how to improve your Overhead Deep Squat Test!
The reverse squat is a very important piece of the puzzle when talking about squat mechanics! Just like anything in life, if you are bad at something, it will take time and repetitions to improve! So where do we start with rebuilding the squat?
We need to regress, to progress! We first look to elevate the heels of anyone that has limited squat range of motion. This will give the athlete ankle dorsiflexion, taking the ankle out of play and allowing that athlete to drop lower into their squat and actually use their hip musculature. Next we give this athlete a weight in the goblet position, holding a dumbbell in their hands near their chest. This will give the athlete counterweight to help them sink lower into their squat, while also providing a stimulus for the muscles to adapt to. The most important part of this regressed version of the squat is, to not let the weight pull you down, but control the weight down for at least 5 seconds. This will strengthen the lowering portion of the squat for lasting results! As the athlete progresses, we slowly move elevation lower to the ground until the athlete no longer needs the assistance to sink all the way down in their squat with perfect form.
The Heels Elevated Goblet Squat is a staple for any athlete who struggles with their squat mechanics! This exercise is the best bang for your buck, it provides mobility and stability in the feet, ankles, hips, and thoracic spine, but how does it help an athlete struggling with eliminating early extension in their golf swing?
Early Extension is a very common swing fault and occurs in 75% of all amateur golfers! That is a big number! When a golfer extends early, this athlete will move their hips closer to the ball on the downswing. This is the athlete’s inability to keep the hips back and stay in posture through the entirety of the swing. Strengthening the squat will not only improve an athlete’s range of motion in the ankles, hips and thoracic spine, but also improve the athlete’s ability to keep their hips back and not lose posture in the golf swing. This will lead to the elimination of early extension as well as any unwanted pain a golfer is dealing with!
With the right plan in place you can improve your deep squat and be on your way to play better golf! If you need help with the set up and proper form of this exercise, make sure to ask one of our Performance Zone team members and we can assist you on your journey to moving better and playing better golf!