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GOLF EXERCISE TOOLBOX: Band Pallof Rotation



It's important that we challenge the transverse plane via anti-rotational movements like this one.


But Gym Bro (that's what some of my younger athletes call me), I am actively rotating while completing this exercise, it's even in the name! How is it anti-rotational?


Because, amongst the rotational pattern, you are consistently resisting further rotation by the band.


For example, in the side depicted above, the band is TRYING to rotate Dave clockwise. As he rotates all directions, he needs to control the band and resist that rotational force - making it anti-rotational, amongst the rotational movement.


WHAT MUSCLES DOES IT WORK?


A few of the more prominent rotational muscles are active and controlling our movement here...

  • Obliques

  • Rectus abdominus

  • Pec Major

  • Anterior delts

  • Glutes

HOW TO INCORPORATE IT?


You can add it basically anywhere.


At SCRATCH, we use it towards the end of workouts as more of a hypertrophy exercise.


2-4 sets.

30 seconds each side.


I prefer doing it for time because, with this exercise, 6 reps can be super easy if you complete each of them in 2 seconds... or 6 reps can be unbearable if you control the movement and take 10 seconds per rep.


USE A HEAVY BAND/CABLE. PUSH IT.


Add it to your training, and let me know how it goes!


Carter Schmitz

Founder: SCRATCHGolfTraining.com