San Diego Personal Trainer Shares Secrets

Most golfers never think about starting a golf exercise program. Once they start and see the results they wonder why they didn't start sooner. For your benefit here are few golf exercises that can help you hit the ball further. Isn't that what everyone wants?


CHEST PRESS - 1 ARM STANDING
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

• Start by standing in a squat or straddle stance.
• One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
• Using a neutral grip, align the wrist and elbow on the pressing arm.
  

Movement :

• Brace spine by drawing your lower abdomen in, maintain hip and foot positioning.
• Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
• Allow the torso and hips to rotate slightly towards the pressing hand.
• Check alignment and positioning and repeat press, alternating sets with other hand.
• It is important not to let your back arch or flex at any time during the movement.
• This exercise can be performed in the incline or decline motions for variation.

ROW - 1 ARM STANDING
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

• Adjust cable arm as shown.
• Stand in a stable staggered stance position.
• Assume slight lunge position, maintaining good posture with arm outstretched.
  

Movement :

• Brace Spine by drawing your lower abdomen in.
• Maintaining proper posture, start movement by pulling handle in neutral grip position toward the body, elbow down and drawing back just past your side.
• Check alignment and positioning and repeat pulling movement.
  It is important keep good posture and not bend at the waist.
• Keep feet flat on the floor to maintain balance and stability.
• Variation: Change to a barbell grip and finish movement with elbow abducted from side for rear deltoid emphasis.

LUNGE - MULTIPLANAR
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.

Movement :

• Draw your belly button inward toward your spine.
• While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
• Use your hip and thigh muscles to push yourself up and back to the start position.
• Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.

COBRA - PRONE ON SB
Reps : 10
Sets : 3
4 sec hold

Preparation :

• Lay in prone position with stability ball under sternum.
• Legs straight, and core and glutes activated.
  

Movement :

• Brace the spine by drawing your lower abdomen inward.
• Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
• The chin should be tucked in while lifting the torso off the stability ball. Hold position for recommended time.
• As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.
• The chin should stay tucked.
• If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.

REVERSE TRUNK CURL - WITH SB
Reps : 10
Sets : 3
Intensity : Bodyweight
Tempo : 3-2-1

Preparation :

• Lie supine on the floor.
• Press shoulder blades and arms into the floor.
• Hold ball between heels and buttocks.
  

Movement :

• Press the shoulder blades and arms into the floor.
• Pull pelvis to ribs, lifting the seat off the floor.
• Lower hips with control.
• Keep knees stacked over the hips.
• NOTE: Hip flexion/extension should be minimized as the motion being trained here should be lumbar flexion/extension which is a relatively small ROM.

In future post, I will address more great golf exercises & stretches to improve your game. Please consult your Certified Strength and Conditioning Specialist to address your specific needs.