Movement of the Week: Dynamic DB Squat/Swing Variations

Once your patient/client/athlete can squat efficiently and can perform a DB or KB swing safely, it is time to train multi planes.  These 3 variations of DB swings translate well into throwing and swinging sports and can be biased for mobility,  rotational speed or strength, depending on the load.  They can also give you feedback about an athlete’s rotational coordination, timing and range of motion limitations. Lastly, they can easily be integrated into a metabolic conditioning circuit for athletes that participate in rotational sports.

Golf Squat 

Cues: Starting position is a squat with the elbows extended and forearms against the inner thighs.  Start the upward swing from the hips followed by the DB.  At the top diagonal position, the hips should be fully rotated and extended with the spine in neutral.  Watch the feet for inversion rolling or leg external rotation to make up for limited hip internal rotation.

Reverse Golf Squat:

Cues:  Starting position is a squat with the DB tucked against the lateral hip pocket, elbows flexed and body weight shifted slightly to the loaded side.  The opposite shoulder should be rotated towards the opposite hip.  Thrust the loaded hip and let the DB elevate upward and outwards with the elbows extended at chest height.

Square Stance X-Chop:

Cues:  Starting position is a squat with the DB tucked against the lateral hip pocket, elbows flexed and body weight shifted slightly to the loaded side.  The opposite shoulder should be rotated towards the opposite hip.  Start the upward motion by thrusting the loaded hip into extension and opposite side rotation.  The DB will follow and finish over the opposite shoulder with both hips rotated and the spine in neutral.  Watch the feet for inversion rolling or leg external rotation to make up for limited hip internal rotation.

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