The inline squat can become a great hip flexor stretch, which will help keep your glutes active. It also helps with ankle mobility so you can maintain your posture better, and if you can keep your spine vertical then you are also producing good trunk stability. Without trunk stability you cannot use your arms and legs at full strength and power. An inline squat will also expose left and right asymmetries in how your body moves. You will also be going through single-leg balance each time you step, so you are also working on balance. Obviously, the better you can inline squat with bodyweight the better you will be able to do it, with a kettlebell or two. This movement combines elements of thoracic extension, hip mobility, balance, ankle mobility. It is a great global movement that is great movement prep for after performing Supine Calf Stretch, Half-kneeling Hip Flexor Stretch, and Cobra to elbows. You can search for those in the Forged Golf Performance Youtube Channel. When you follow up specific stretches and mobility/stability work with a big compound movement that requires coordination of many body parts, it helps your body to make lasting changes to how you move.
Inline Squat 2-hands 1-kettlebell 2-4 sets of 8 each side
*Safely swing a kettlebell to the rack position with two hands. Hold the bell by the
“horns” (side handles). Hold the bell with the handle below your chin.
*Keep your shoulders down out of your ear so you are not shrugging.
*Start standing with your feet together.
*Maintain a vertical spine so you are not folding in half from the waist.
*Keep your pelvis level so you are not arching or tucking your lower back/pelvis.
*Remember to keep your knees, toes, and hips lined up straight ahead. Think of being on railroad tracks.
*Squeeze your glute on the stepping leg, you might even get a stretch in your front of that thigh and hip.
*Take a big step backwards with your right leg and make a soft knee touch to the ground.
*Return to standing.
*Repeat for the prescribed sets and reps.