This squatting variation utilizes one kettlebell, which puts a rotational force on the body due to the asymmetrical load. Pay attention to how the bell wants you to rotate or lean to one side. Avoid this compensation. Get tight and stay square as you pass through the movement. You are resisting rotational forces. You are doing this by using the same muscles that create rotation to prevent rotation. This is a great spine-sparing way to build your rotational strength without adding in more reps of rotational movement.You are going to feel one side of your body working a little more than the other. That is fine, but try to make it look like you are using two kettlebells. Sometimes a mirror is good, this might be a good time for some visual feedback. This is a great variation to make a lighter kettlebell more meaningful.
According to the Titleist Performance Institute your ability to overhead deep squat is directly related to your ability to maintain your posture during the golf swing. The squat movement pattern is a fundamental human movement. We were built to squat low and deep, you should be able to squat with your body weight comfortably, and if you cannot, it is worth working on. Chairs and a lifestyle built around sitting has made it difficult for most people to get into a great squat. Squatting is very golf specific. The golf swing requires excellent thoracic, hip, and ankle mobility. The golf swing also requires strong abdominal muscles. Squatting has all of the same movement requirements. I know, they look nothing alike, but the better you are at squatting the more mobility and stability that you will have to add to your golf swing. Some of the best movements/exercises for golf look absolutely nothing like golf;)
Loading your squat with a kettlebell is a great way to start building some lower body strength so you can produce more power.
Squats Kettlebell Anti-Rotation(1-hand 1-bell) 2-4 sets of 5-8 reps each side
*Clean a kettlebell to the rack position with your right arm.
*Hold the bell in the rack position with your forearm vertical and your fist pointing at the ceiling.
*Stand with your feet hip to shoulder width apart.
*Turn your feet slightly out.
*Take a breath in at the top and brace your abs.
*Pull yourself down into a squat, so your hips get at or below your knees.
*Keep your spine straight, not to be confused with vertical. You should feel the asymmetrical load you are holding. Stay square. Resist rotating to one side. Use your abs.
*Press through your feet and completely stand up squeezing your glutes and quads at the top.
*Repeat for the prescribed reps.
*Safely return the bell to the floor with good spinal posture.
*Repeat on the other side.
