The Best Exercises for Golfers
Golf requires strict and precise hand-eye coordination. Strong and efficient muscular activity positively affects hand-eye coordination, so you need to train specific muscle movements to become a top golfer. The best exercises for golfers focus on strengthening the inner abdominals, internal and external obliques, shoulders, arms, quadriceps and gluteals.
Balance on the Bosu
This move enhances your lower body strength and balance. Place a bosu ball with the platform side up. Stand on the bosu platform with your feet shoulder width apart. Cross your arms over your chest. Bend your knees while sitting your buttocks down. Flex your waist slightly to create a vertical line from your shoulders to your ankles. Hold for about three seconds just before your thighs are horizontal to the floor. Elevate your hips to straighten your legs. Begin another repetition once your knees are nearly fully extended. Cease the exercise once your balance is compromised. Maintain a constant abdominal contraction throughout the movement.
Trunk Rotation Chops
When you swing a golf club, you rotate your trunk. A medicine ball provides external resistance to the simulated swinging motion. Work with a light medicine ball -- 2 to 4 pounds. Stand up with your back and legs straight. Straighten your arms while holding the medicine ball with both hands. Position the medicine ball outside and below your right hip. Swiftly bring the medicine ball diagonally upward by turning your trunk. The medicine ball ends up outside the left shoulder. Control the ball down diagonally until it reaches its original position. Switch the direction of the rotation chop once you complete a full set. Perform the trunk rotation chop in an explosive manner.
Strengthening the Shoulder
A dumbbell shoulder flexion strengthens the anterior deltoid -- the front shoulder. Performing a lateral rotation adds a core stabilization dimension. Stand with your back and legs straight, feet shoulder-width apart. Hold a dumbbell in each of your hands, arms hanging at your sides. Move the dumbbells forward and up until your hands are shoulder level. Rotate your hands and arms to the right by turning your trunk. Your lateral rotation range of motion is determined by how much movement your trunk can tolerate. Pause slightly once your arms pivot back to the center. Gradually bring the dumbbells back down to outside your hips. Execute another shoulder flexion before laterally rotating the dumbbells to the left. The dumbbells need to be light enough to allow a fluid lateral rotation.
Curls for Powerful Biceps
Dumbbell curls work well to isolate the biceps, and a single-leg stance boosts weight-bearing stability and power. Stand up with your torso erect and left leg straight. Bend your right knee and elevate your right lower leg. Grasp a dumbbell in each hand, palms up. Start with your arms hanging to the floor. Flex your elbows to curl the dumbbells forward and upward. How much your elbows bend dictates a full range of motion. Slowly allow the dumbbells down to straighten your arms. Complete all the repetitions while sustaining your single-leg balance. Change leg roles during your follow-up set. The inside of your elbows should stay tucked into your sides.
- Exercise Technique Manual for Resistance Training; NSCA
- Sports Conditioning; Michael Boyle
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