The Lateral Lunge to Press 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 pair of dumbbells.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Figure 1. Lateral Lunge to Press Exercise Video.
- Start by standing tall, holding a pair of dumbbells at shoulder height.
- Step to the right, squatting with your right leg to lower your hips back and down towards the floor, keeping your left leg straight.
- Push up with your right leg, to return to a standing position, as you press the dumbbells overhead.
- Lower the dumbbells back to your shoulders as you step to the left and squat with your left leg.
- Continue from side to side for the desired number of repetitions on each leg.
Your feet should point straight ahead and remain flat on the floor at all times.
Do not let your knee on the squatting side slide forwards past your toes, keep your weight back over your ankles.
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