Half Kneeling Horizontal Chops

Potentially the most important muscle group, the core is composed of all the muscle from hips to shoulders. It effects full body movements as well as maintaining posture throughout movements. The core effects the transfer of energy from the lower to upper body. A strong core improves all aspects of golf from maintaining posture to increasing club head speed as well as helps prevent injuries

Starting position:

In a half kneeling position with the outside leg up, attach the pulley at elbow to shoulder level (kneeing). The up knee should be in line with the attachment point and aiming point, so that the pulley, when in front of the body should be at 90-degrees from the body.

Movement:

Reach over to grab the pulley only rotating from the thoracic spine. The hips and knee should not move. While continuing to not allow the knees and hips to move, rotate the upper body, pulling the pulley from one side of the body across to the other, maintaining a level shoulder plane, and tall torso. The arms should stay straight throughout the movement.

Notes: The main movement comes from the torso, and rotation, not the arms. Keep the upper arm away from the chest while rotating. Posture and movement are more important the weight.