The Lateral Squat to Barbell Rotation is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
During the Lateral Squat to Barbell Rotation the focus is on improving energy transfer to apply force. 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.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action
- Professional: alternating one leg action only
Lateral Squat to Barbell Rotation Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and rapid hip flexion.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Lateral Squat to Barbell Rotation Description
- Place barbell on the ground approximately 2 feet in front of you and hold it in both hands
- Feet are close together
- Hold BB in both hands in front of your chest; elbows are bent
- Step sideways into a lateral squat with the right foot; keep weight on the heel of the foot; right knee is at 90˚
- Push through the heel of the right foot, extend hips, and simultaneously rotate the bar using both hands towards the left shoulder and finish in neutral position
- Step back into lateral squat and repeat
- Switch legs
Related Strength for Performance Exercises
- Assisted Physio Ball Supine Bridging
- Reverse Lunge to Forward Press
- Forward Lunge to Single Arm DB Overhead Press
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.