Half-kneeling chops


Helps develop shoulder, trunk and lower body stability; as well as shoulder and thoracic spine mobility.


Aim to perform two sets of eight on each side, keeping the movement controlled.


Step 1 – In a half-kneeling position ensure that your knees are at 90 degrees and your hips are stacked underneath the trunk with a tall spine.

Step 2– Take the ball above the raised knee shoulder and then chop down again keeping it close to the body. Your lower body should remain stable as the trunk and shoulders rotate.

Squat chops


Helps to develop lower body strength and rotary power.


Aim to perform one-two sets of six-eight reps on both your golf and non-golf side.


Step 1 – In a tall standing position start with your arms above one of your shoulders.

Step 2– Maintain your posture as you squat down and bring the medicine ball across your body to the opposite hip. Then push up from the squat and return the ball over the shoulder.

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

Visit dynamic-golf.co.uk or follow her on Twitter @Dynamic_Golf



Subscribe to NCG