Bilateral Squat With Bar Rotations For Tennis | Exercise 6.64

Video Reference: Lowered-Bar Variation

Before Watching: The footage shows alternating lateral squats and rotation with the bar carried lower than prescribed. Exercise 6.64 uses extended arms with the bar at chest height; the held-squat version 6.63 is a separate written task.

Starting Position

Stand upright with the bar in both hands and sufficient room to step sideways.

How To Perform The Exercise

Step into a lateral squat with both knees bending, rotate the trunk in both directions, recover through the selected support and side-step to the other squat. The source repeats left-foot push-off after the right-side squat; use the actual support leg for controlled recovery.

Written Family Task: 6.63 Squat With Bar Rotations

Establish a held bilateral squat and rotate in both directions with the arms extended and bar at chest height. Unlike 6.64, this written task does not prescribe a lateral side-step sequence. Both feet remain supported; the original front-heel phrase is a copied lunge cue. The current stepping video does not fully demonstrate the held-squat version.

Book Setup And Video Note

Modified demonstration: the athlete alternates lateral squat sides and turns the bar, but carries the bar lower than the book’s instruction to keep it up in front of the body with straight arms.

Equipment: Weighted bar
Book Difficulty Level: 4 of 5

Progressions And Related Exercises

• 6.57 Lateral Squat with Barbell Rotation
• 6.62 Bilateral Lunge with Bar Rotation

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