According to the Titleist Performance Institute your ability to overhead deep squat is directly related to your ability to maintain your posture during the golf swing. The squat movement pattern is a fundamental human movement. We were built to squat low and deep, you should be able to squat with your body weight comfortably, and if you cannot, it is worth working on. Chairs and a lifestyle built around sitting has made it difficult for most people to get into a great squat.
Squatting is very golf specific. The golf swing requires excellent thoracic, hip, and ankle mobility. The golf swing also requires strong abdominal muscles. Squatting has all of the same movement requirements. I know, they look nothing alike, but the better you are at squatting the more mobility and stability that you will have to add to your golf swing. Some of the best movements/exercises for golf look absolutely nothing like golf;)
Loading your squat with a kettlebell is a great way to start building some lower body strength so you can produce more power.
Squats Kettlebell (2-hands 1-bell) 2-4 sets of 8 reps
*Safely swing a kettlebell to the rack position with two hands. Transition your hands from the top of the handle to the side handles as you swing it up.
*Hold it by the side handles “horns” with your shoulders down out of your ears.
*Stand with your feet hip to shoulder width apart.
*Turn your feet slightly out.
*Take a breath in at the top and brace your abs.
*Pull yourself down into a squat, so your hips get at or below your knees.
*Keep your spine straight, not to be confused with vertical.
*Press through your feet and completely stand up squeezing your glutes and quads at the top.
*Repeat for the prescribed reps.
*Safely return the bell to the floor with good spinal posture.
