In what is about to be a shorter blog post, I’m going to cover one of my favorite shoulder exercises for golfers: what it is and why to do it.
The External Rotation Raise or Three-position External Rotation banded exercise, as some may know it, is so phenomenally good for golfers I can barely begin to describe it. But I suppose I shall anyways.
This move hits the entire rotator cuff, stretches the lats and engages the serratus anterior, amidst also trying to suck your will to live right out of your shoulder sockets. The little yellow band is synonymous with terror in my gym as nobody ever enjoys this little move.
However, everyone deeply appreciates the results they get and the shoulder stability they feel after working on this one for about 4-6 weeks.
First: things needed: a mini band of some kind. (Here are the ones I like and give away like candy).
Second: A willingness to keep perfect form no matter how much your muscles scream for a break.
To begin this exercise, place the band around your wrists, just like you’re putting on handcuffs (no judgment here). From there, try and create a perfect 90/90* box, with elbows at your side and the wrists and forearms straight out in front of the elbows.
You will then (SLOWLY) raise your elbows up and out in front of you until the elbows reach shoulder height. Stop here and pause for 1 second.
—You’ll feel your elbows wanting to work out, and wrists towards each other, particularly as you fatigue— don’t allow them to do so. Your mission, should you choose to accept it, is to keep that perfect 90* box throughout.
Return to the start position and repeat. I usually do 3 sets of 10 reps.
A visual demonstration is below.
HOW THIS APPLIES TO THE GOLF SWING:
If we can’t externally rotate our trail side shoulder, we won’t effectively shallow the club. If we can’t shallow the club, we’ll likely come over the top, or pump our hips at the ball (losing posture) to try and get the club to shallow in whatever way we have to since the shoulder can’t do it.
No matter what, we set ourselves up for some bad swing flaws if we don’t have the capacity in the shoulder, or strength, to externally rotate and bring the club from the inside while staying tall in our stance.
This exercise creates mobility and strength to assist you in your ability to do so.
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If you do this exercise let me know, I’d love to hear what you think about it!
-Michael
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