Stability Training for Golf – The Anterior Reach
Many of our basic activities from walking along the fairway or simply picking up a golf ball occur one leg at a time. For many golfers there are times in which one has to stabilize on one leg. For example trying to make a technical shot from the rough, you have to stabilize in the lower body, especially if you want to nail it with any accuracy. To improve ones stability in the ankle, knee, and hip, it is necessary to become stronger on a single leg, this will lead to stronger and more stable hips. The anterior reach is one of the finest exercises to accomplish these goals. This single leg exercise trains the core muscles on the back of the body especially the glutes, hamstrings, and lower back muscles. All of which tend to be weak on many deconditioned golfers.
Here’s how to perform the Anterior Reach
1) Begin on standing on one leg, draw your navel inwards, slight bend at the knee
2) Using your opposite arm reach forward bending at the hips, touching an object can use a water bottle or cone.
3) Stand back to the starting position. You should feel this in legs, especially the glutes.
There are several different variations of the anterior reach. Yet start with the basic version as described above. Remember to use good technique, and form. After a few workouts then start to progress by using an unstable surface, holding a dumbbell, or reaching towards different objects. There are plenty of ways to make this exercise more challenging, but always remember that balance and core stability is the whole point of the exercise!