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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!

For more exercises like this one check out http://www.back9strength.com and pick up your copy of Back9Strength: The Ultimate Golf Fitness Rolodex.

RUI ROSARIO is a golf conditioning coach and kettlebell instructor based in Oakville, Ontario, Canada. Rui has been involved in strength & conditioning training for 6 years, and has enjoyed test driving a variety of training modalities over the years. Through the years he has developed a unique blend of kettlebell lifting, bodyweight exercises, yoga, and core conditioning in order to enhance your athletic performance, correct imbalances, and maximize your golf performance. Rui has helped many amateur and professional golfers improve their golf fitness and conditioning as well as recover from injuries.

FOUNDER OF IRON-WORX
oCERTIFIED RUSSIAN KETTLEBELL INSTRUCTOR UNDER PAVEL TSATSOULINE.
oCERTIFIED C.H.E.K. EXERCISE COACH
oCERTIFIED C.H.E.K. GOLF BIOMECHANIC

RUI takes'a refreshing new approach to fitness using old school tool, ie. a kettlebell, and a low tech/high concept' approach to strength and conditioning.