One legged squats will they help?

[MbolicGolf]

So I have noticed a tendency to roll to the outside of my right foot so I thought that it is high time to work on my balance. I'm am going to so one legged squats with a kettle bell @ 35#. And I'll post here periodically on my progress. For the next week I will perform the following routine. 5 seconds a deep as possible for 10 reps 2 sets. When I get to 5 second for 10 I'll up it to 10 seconds as deep as possible  and so on and so forth until I get to the floor.

[MEfree]

I think anything that helps your strength and balance is a good thing as long as it is done in a safe manner with good form.

I have done a variety of one legged exercises rehabing my two ACL reconstructions including:

throwing a ball into a mini trampoline at about 45 degrees or against a wall if a tramp isn`t available

standing on one leg and moving the other 30 times in all 4 directions, preferably with some resistance

1 legged free throws

and then there is this http://golfgym.com/home-slide/golfgym-products/

but make sure to do it on your right leg as well...

[MEfree]

There is also this

I think he is a single digit handicap http://videos.kansascity.com/vmix_hosted_apps/p/media?id=144471021

[secondary]

Originally Posted by MbolicGolf

So I have noticed a tendency to roll to the outside of my right foot so I thought that it is high time to work on my balance. I'm am going to so one legged squats with a kettle bell @ 35#. And I'll post here periodically on my progress. For the next week I will perform the following routine. 5 seconds a deep as possible for 10 reps 2 sets. When I get to 5 second for 10 I'll up it to 10 seconds as deep as possible  and so on and so forth until I get to the floor.

I am confused?  Are you saying that you are rolling to outside of your foot while working out or while swinging a club? Or you just roll your foot when you stand? Or walk?

[MbolicGolf]

Originally Posted by secondary

I am confused?  Are you saying that you are rolling to outside of your foot while working out or while swinging a club? Or you just roll your foot when you stand? Or walk?

During the backswing

[uttexas]

Careful with any added resistance squat and/or dead lift exercises. Easy to get the back in unsafe positions, especially if adding a rotation movement. I'd recommend leg sled or leg extensions--exercises the same muscle groups while maintaining the back in a neutral, fixed position.

[Kapanda]

I know nothing about golfing fitness, but there are reasons why deadlifts and squats are so well recommended. One of the reasons is exactly that they strengthen stabilising muscles, whereas pulley and machine exercises do not.

[Dormie1360]

Originally Posted by MbolicGolf

During the backswing

I'm a big believer in exercise programs for a better golf swing, but don't forget stretching.  Not turning properly can be a flexibility limitation.

Also, I recommend doing some golf drills.  I recently saw Curtis Strange talk about one of his favorite drills.  Put a golf ball under the outside of your right foot and hit balls.

[MbolicGolf]

Originally Posted by uttexas

Careful with any added resistance squat and/or dead lift exercises. Easy to get the back in unsafe positions, especially if adding a rotation movement.

I'd recommend leg sled or leg extensions--exercises the same muscle groups while maintaining the back in a neutral, fixed position.

I can deadlift a lot of weight, I can't do a one legged squat. I'm not exactly sure what you mean by adding rotation. I am looking to build up the smaller muscles and build balance you can't do that on a sled.

[secondary]

Ok, that makes more sense.   I am a fan of the Pistol.  You are doing the workouts and are in good shape, Pistols are more about flexibility than strength.  It is a long process, a few months, but a definite goal in the x-fit/kbell world.  Work your way into it.  Start with going from top down and rolling out on to your back SLOWLY whenever you can't maintain balance.  Then do sets of them where you start out in a L sit with hands on K bells and stand up from that position.  Practice them while holding on to a band hung over a pull up bar, resistance is your friend in beginning.  Do Goblet squats and hold the bottom position as long as possible, just hang out down there and get comfortable with "ass to grass"

All that being said, in your backswing, I don't think you need any of the above.  Tight Hip Flexors are probably the culprit.  A good way to stop that outer foot sway is roll your ankles in at address.  It is a real subtle movement.  It was taught to me to restrict hip movement, which I don't agree with at all anymore, but in the set up position it might help you.  The feeling is one of trying to get your inner arch of your foot more flat to the ground.  You wouldn't see your legs move laterally at all, but you might be able to see the ankle slightly roll in.  SUBTLE

Nothing wrong with Pistols, but Hip Flexors getting loose will probably yield quicker results.

[MbolicGolf]

I am definatleyworking to get the hips loose as well !

[djbarnes]

Body weight squats on stability pads can go a long ways to helping with this.  Stretching helps, too, but remember to warm up FIRST and then do your stretching.  I'm an endurance athlete and have a coach for that, but she's also a really good yoga instructor.  Her DVD, Yoga For Athletes, is available in normal form or as an iOS application.  Check her site at sagerountree.com for more info.  She's worked with sports teams from Lacrosse to Cross Country to Football.

No, I don't expect we'll see any golfers doing yoga out on the course, but doing it at home will teach you some basic things that YOUR body is not-so-good at, and you'll figure out some "normal looking" stretches you can do.

--Donnie

[CPFitness]

Originally Posted by uttexas

Careful with any added resistance squat and/or dead lift exercises. Easy to get the back in unsafe positions, especially if adding a rotation movement.

I'd recommend leg sled or leg extensions--exercises the same muscle groups while maintaining the back in a neutral, fixed position.

bullcrap, all leg press and leg extensions are gonna do is teach him how NOT to use his core muscles.  you don't swing a golf club with your back pressed against a pad so you should exercise with your back against a pad.

[x129]

His point is legit in that you probably should have a good personal training make sure your form is good. Loading up the weight with bad form is bad idea. But long term you are right. It is better to do less weight on excersizes that use the whole body rather than ones that isolate out a couple of muscles.

Originally Posted by CPFitness

bullcrap, all leg press and leg extensions are gonna do is teach him how NOT to use his core muscles.  you don't swing a golf club with your back pressed against a pad so you should exercise with your back against a pad.

[Macca400]

Originally Posted by Kapanda

I know nothing about golfing fitness, but there are reasons why deadlifts and squats are so well recommended. One of the reasons is exactly that they strengthen stabilising muscles, whereas pulley and machine exercises do not.

Spot on! Stay away from machines weights if you want to build stabilising muscles.

MbolicGolf, have you considered core stability work? swiss ball, planks etc. Exercising with wobble boards would also strengthen the stabilising around the ankle.

Forgot to say, is this a general balance issue or do you think it is a weakness in you ankle?

[CPFitness]

Originally Posted by x129

His point is legit in that you probably should have a good personal training make sure your form is good. Loading up the weight with bad form is bad idea. But long term you are right. It is better to do less weight on excersizes that use the whole body rather than ones that isolate out a couple of muscles.

He didn't say anything about consulting a trainer.  which he should have.  His advice of using those machines is just as apt to cause him injury down the road, as doing squats and deadlifts with poor form is.

Now i agree with you, yes he really should be working with someone to insure the form is correct.  I'm a trainer so I'm biased but I'm amazed at how many people hire someone for everything in life (taxes, cleaning lady, contractor) but when it comes to their body, they don't see the value in it??  mind boggling to me.  A healthy, functioning body is what enables everyone to go out and earn their living surely there is a value in keeping it that way!

[MbolicGolf]

So here's an interm report of sorts. One legged squats are hard especially with  35 lb bell I don't have full range of motion yet. Which is very humbling since I can squat 365 with relative ease.

[CPFitness]

one legged squats with perfect form are very difficult with just your body weight.  don't sweat using added weight, the strength you build comes largely from engaging more muslce fibers because you have to stay balanced.  Without seeing your technique on your regular squats it's hard to say.  I'd love to see your technique with a body weight squat with hands raised over head like they do on the TPI show.  thats a great basic test to see where you are coming from