Chops and lifts

Targets: Chops and lifts are a great way to develop mobility in the shoulders and upper back and improve your core strength.

Ideally these should be performed with a bar or rope attached to a cable machine, however a medicine ball or football also work.

Technique: In a half-kneeling position, rotate from your upper back and reach upwards with the ball.

Make sure your lower body doesn’t move and your hips remain stable. Then chop down with the ball towards the opposite leg.

Each rep should be smooth and controlled. You should try to maintain a good posture and a tall back throughout.

D0: Always start by doing the chop movement from high to low, then progress to a lift.

If you struggle to maintain your posture, stop and rest before repeating. Aim to do two or three sets of eight on each side.

Goblet squats

Targets: The squat is a fundamental movement pattern that we should all be able to perform, but it is rarely done correctly.

It requires mobility and stability of the hips, knees and ankles; as well as postural control and pelvic and core stability.

It’s a great exercise for golfers who struggle to maintain their posture when they are either standing up in the backswing, or thrusting their hips (early extending), in their downswing.

Technique: The goblet squat can be performed with either a kettlebell or a dumbbell held up towards the chest.

You should keep your weight in your heels as you lower down into the squat, maintain a neutral spine and keep your chest up. If possible, try to drive out your knees with your elbows at the bottom of your squat.

Start with a light weight as this can act as a counterbalance if you feel your weight tipping forwards into your toes. Focus on getting your hips low, chest up and using your abs to maintain a neutral lower back.

Do: Start by doing eight to 10 reps. Focus on keeping the movement controlled before progressing to heavier weights.

Rachael Tibbs is a TPI L2 Certified Golf Fitness Professional, who specialises in golf-specific strength and conditioning.

Visit or follow her on Twitter @Dynamic_Golf

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