The Getup is a movement from the kettlebell community. It is normally done with a kettlebell (sometimes a barbell), but a shoe is a good place to start working on this first piece of the whole movement. Getting into this position from lying on your back will help strengthen your core muscles, primarily your obliques. These groups of muscles are the ones that help transmit the force from your legs into your shoulders. If these are not working efficiently, you will leak power, resulting in shorter shots.
The low sit position is an opportunity to work on cervical mobility, thoracic spine mobility, scapular stability, and separating the upper and lower body. As you finish your move onto the down arm, you will find that shoulder in a significant amount of internal rotation. When compared to the backswing, the Getup provides similar excursion through internal rotation. At the same time, the up arm will be in external rotation, similar to the backswing as well. There is also some important stuff going on with your legs and hips. Can you keep the straight leg on the floor or does it pop up when you roll to your elbow? This is likely due to deficient oblique strength, leading to over-recruitment of the hip flexors.
Low sitting with a weight overhead, good spinal position, and an extended down leg requires significant mobility and stability through the trunk, hips, and legs. When performed properly, the low sitting position can help groove a proper hip hinge on the extended leg, while beginning to address hip-trunk separation. As a golfer you live in a hip hinge position. When you set up into golf posture you are in a hip-hinged position. The ability to maintain that posture is key to an efficient golf swing. (Low sit with no/minimal load is a great position to start working on lumbar positioning with tension through the hamstring, allowing for carry over to the turn towards the ball without early extension and maintaining a good hinge. This is an asymmetrical weighted hip hinge on one side, also addressing the ability to maintain spinal posture with a bent knee on the other.)
How to to The Get Up to Low Sit"
- Start laying on your back with your right arm up, elbow straight, and right knee bent foot on the floor.
- Place your left arm and leg on the ground at approximately a 45 degree angle from your torso.
- Keep your eyes on your fist.
- Keeping your right fist overhead, drive your right foot and left forearm into the ground and roll up to your left forearm. There will be a slight reach with your right arm, but you will finish the movement with your right fist over your right shoulder.
- As you finish the movement, push your left shoulder down out of your ear. You are now in a low sitting position.
- Unroll yourself back to the starting position