The Band Chop (Half Kneeling, Outside Foot Forwards, Dowel) Exercise is a great way to build strength and stability in your shoulders, abdominal muscles and hips.
The Band Chop (Half Kneeling, Outside Foot Forwards, Dowel) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
This exercise requires a resistance band or tubing, connected to one end of a dowel. Alternatively, you could use a cable machine with a stability bar or rope attachment.
A broom handle makes a suitable dowel, ideally with a strong hook on one end that can be used to attach the band. It is possible to just hold the band against the dowel with your hand. Alternatively, you could use a piece of rope and hold it taught.
- Connect a dowel to a resistance band that is anchored above you and to your right.
- Start by kneeling on your right knee, your left foot on the floor in front of you, and holding the dowel with both hands in a wide grip.
- Rotate your shoulders to the right.
- Without moving your torso, pull the dowel down across your body by pulling your right hand to your chest.
- Push the dowel down and away towards your left leg as you rotate your chest to the left.
- Slowly reverse the movement to return to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat (with the band anchored above you and to your left).
Initiate the movement with your hips, rotating them away from the resistance band.
Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.
You should feel it working your shoulders, hips and abdominal muscles.
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