The Bilateral Squat with Bar Rotations is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.

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During the Bilateral Squat with Bar Rotations the focus is on improving energy transfer to apply force because it emulates the action of a tennis player when hitting the ball; the athlete has to transfer energy through the various body segments before applying force onto the ball.

Emphasis is on the synchronized activation of the leg, core and shoulder musculature to apply force.

Bilateral Squat with Bar Rotations Description

Bilateral Squat with Bar Rotations

Bilateral Squat with Bar Rotations

Athlete holds a weighted bar (2-10 lb) and needs to:

  1. Hold weighted bar in both hands about shoulder-width apart
  2. Step to the left into lateral squat; knee must not move beyond toes
  3. Rotate trunk to the left, then to the right
  4. Push off with left foot
  5. Side-Step
  6. Step to the right into lateral squat; knee must not move beyond toes
  7. Rotate trunk to the left, then to the right
  8. Push off with left foot
  9. Return to starting position
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