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1/2 Kneel Lift


Description: The 1/2 Kneel Lift is a dynamic movement exercise that is great for creating power, stabilization and mobility during a rotational movement such as your pivot and coil in your golf swing. This is more of a pushing exercise from one side and a pulling exercise from the other. It helps to create strength in the abs especially with rotation and shoulder stability.

Summary:
  1. Start off by getting down on one knee. Make sure your rear thigh and front shin are facing straight forward. Grab a medicine ball or cable set to a weight with which you can easily control a smooth motion. Note that the cable should be on the side of your body with the bent knee. Remain facing forward throughout the exercise.
  2. Starting down by your rear hip (the leg that's on the knee) pull the cable up and across your body until it's above your opposite shoulder and your arms are fully extended. Note that your arms will bend in the middle of the exercise.
  3. Begin by performing 3 sets of 8-10 repetitions. Pull up on the count of one, pause and then lower to the count of 3. As weeks progress and you gain strength try increasing your weight.
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