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.
During the Bilateral Squat with Bar Rotations 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.
Bar Rotations 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 core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action
- Professional: alternating one leg action only
Bilateral Squat with Bar Rotations Description
Athlete holds a weighted bar (2-10 lb) and needs to:
- Hold weighted bar in both hands about shoulder-width apart
- Step to the left into lateral squat; knee must not move beyond toes
- Rotate trunk to the left, then to the right
- Push off with left foot
- Side-Step
- Step to the right into lateral squat; knee must not move beyond toes
- Rotate trunk to the left, then to the right
- Push off with left foot
- Return to starting position
Related Strength for Performance Exercises
- Bilateral Lunge with Bar Rotations
- Reverse Lunge to Forward Press
- Forward Lunge to Single Arm DB Overhead Press
Training Zone
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.
