Here are 5 golf fitness exercises that we’ve liked and implemented in programs for our folks. Check ’em out, try ‘em out, and see what you think.
Dead Bug Cable Pullover
-Tips and tricks:
Keep the low back pressed down into the ground as firmly as possible the entire time
Breathe in at the long position, exhale during pull-down
Keep elbows locked out
-What‘s it for:
Learning core/pelvis relationship
Avoiding early extension (golf)
Lat length and strength
Oblique Twist
-Tips and tricks:
Feet a touch wider than hips
Legs softly bent (no lockout)
Elbows long (no dinosaur arms)
Exhale on pull, control back and inhale slowly
-What’s it for:
Side wall ab strength/ rotational strength
Pulling power (golf)
Split Squat
-Tips and tricks:
Start from the ground with knees in a 90/90* position (knee over ankle, knee under hip)
Push through forward heel
Top of the rep is right before knees lock out
-What’s it for:
Leg strength
Single leg balance
Ground force production (golf)
Lateral Lunge To Single Leg Balance
-Tips and tricks:
Weight in opposite hand of direction stepping
Butt travels back as you step sideways (small hinge at waist)
Push off of plant foot back and then squeeze butt of the balance leg
-What’s it for:
Lateral strength and balance
Absorbing and decelerating lateral force
Posting ability on lead leg (golf)
Single Arm Lat Pull-down
-Tips and tricks:
Keep ribcage ”stacked” over pelvis. (No big back arch)
Palm down at top, palm back at bottom
Keep eyes up
Avoid shrug with traps and upper back
-What’s it for:
Pulling strength- under arm and through the upper back
Core control (using extremeties without moving mid-section) (golf)
Have a blast implementing some of these into your workouts. If you liked these, please follow and share with friends!
Thanks!
-Michael