The Squat 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. Squat to Press Exercise Video.
- Start by standing tall with your feet wider than shoulder-width apart, holding a dumbbell at each shoulder.
- Initiating the movement with your hips, squat back and down until your thighs are parallel to the ground.
- In one fluid movement, return to a standing position by pushing through your hips as you press the dumbbells overhead.
- Lower the dumbbells back to your shoulders.
- Repeat for the desired number of repetitions.
Do not let your knees slide forwards past your toes, or collapse to the inside, during this exercise. Keep your weight on your heels.
If you feel stress in your knees during this exercise, turn your feet outwards by 45 degrees.
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