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Fire Hydrants


Description: Fire Hydrants are a core strength and stability exercise that works on trunk control and separation of the upper and lower body during rotational movements. This is obviously very useful when it comes to making a proper coil and pivot in the golf swing. The more we separate the upper and lower body the more coil/power we generate.

Summary:
  1. Begin by getting down on your hands and knees on the floor or a pad. Keep your back straight and your knees at a 90 degree angle.
  2. Keeping one knee on the ground raise the other knee up and then raise your leg out to the side. Just like a dog peeing on a fire hydrant. Next, kick your leg out straight. Note that kicking the leg out is an added variation.
  3. Finally, bend your knee again and slowly lower your leg to the floor.
  4. Perform 3 sets of 8-10 repetitions on each side. Go up on the count of 2, hold for 1 and lower for 2. Try to increase repetitions as weeks pass and you get stronger. To increase strength as you get better with this exercise an ankle weigh can be strapped around your calf.
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