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2 In terms of the golf swing, there are a few keys areas that you need to target in order to help increase power and club head speed. Some areas such as the hips and thighs are important for a solid stance as well as a proper weight shift. Your core (essentially everything that attaches around your pelvis), will help create torque by providing more powerful rotation at your trunk. Finally, in the upper body, grip, mid back, and rotator cuff strength will allow for not only more control but power as well. The intention of this report is to outline FIVE quick exercises that need to be a part of your golf strength training program! This is especially important for those who do not have hours to devote to an exercise routine yet are still looking to improve their golf game through exercise. Regarding repetitions with each exercise, try to target at least reps per set, with 2-3 sets. If you can perform more reps, then please increase according to your own fitness level. Remember, we are looking for a combination of strength and endurance so greater than 10 reps per set is the way to go. Lateral Band Walks This is one of my favorite all time exercises! It is a great exercise not only for your glutes, but with the version described here, for the quadriceps and ankles as well. You should feel the burn in the outside aspect of your lower legs, the front of your thighs, and in your rear end. Equipment requirement: Resistance band. I usually use shorter bands that are tied into a loop, simply because they are more readily available to me. However, If you have long, straight bands (say, purchased from a sporting goods store), a slight modification will need to be made, but the results will be the same. Loop Version: 1. Begin standing, toes forward, with the band wrapped around the balls of your feet.
3 2. Perform a small squat (knees at degree angles), but emphasize the glutes by sticking your rear end back and bending forward at your hips. 3. Now sidestep to the left, remaining in the squatted position, keeping constant tension on the band feet in one direction is great, and then stop and go to the other direction. Long Band Version: 1. With a long resistance band lying on the ground (perpendicular to the front of your body), stand on the band with both feet shoulder width apart. 2. Bend down to grab both end on the band with your hands and hold. 3. Perform a small squat (knees at degree angles), but emphasize the glutes by sticking your rear end back and bending forward at your hips. 4. Now sidestep to the left, remaining in the squatted position, keeping constant tension on the band feet in one direction is great, and then stop and go to the other direction. Double Arm External Rotation This exercise will work your rotator cuff on both sides, as well as your mid back between the shoulder blades. 1. Grab each end of a band with each hand, wrapping it around your hand a few times if you need more resistance. 2. Position your arms at your sides, with elbows bent to 90 degrees. There should be a small amount of tension on the band at this starting position. 3. Next, pinch your shoulder blades and hold this position throughout the exercise. 4. Externally rotate both shoulders (keep from the elbow up at your side, but move your forearms and hands away from each other. Your shoulder is the hinge) causing the band to tighten up significantly. 5. Return to starting position and repeat.
4 Grip Strength Improving your grip strength is essential for developing more control of the club, especially with pitching and chipping. There is no major secret here, just find something to squeeze! It could be putty, a rolled up towel, a small ball or anything else you can locate. Perform some quick squeezes, but also a few prolonged hold as well. Squats and Chops Another full body exercise designed to target multiple areas at once for maximum efficiency! Equipment Requirement: A weighted object such as a kettlebell, medicine ball, free weight, ankle weight, or even something around the house that you can easily hold with both hands. 1. Begin in standing, holding the weight with both hands close to your body, at stomach level. 2. Perform a squat (emphasis on sticking the rear end back). 3. As you begin to rise out of the squat, lift the weight up and to the right in a smooth motion, also rotating at your waist in the same direction. 4. Return to the squat, bringing the weight back down to your waist as you reach the maximum depth. 5. Rise out of the squat again, this time lifting the weight up and to the left while also rotating at your waist to the left. Push Up Plus A classic exercise but a great way to strengthen your chest muscles, which are very active during the downswing. The plus aspect is a small addition at the end of each rep that will work another muscle called the serratus anterior. 1. Assume the traditional push up position, making sure that you do not arch at your back.
5 2. Perform the push up, and once you fully straighten your elbows at the top, perform what is called a serratus push up by locking your elbows and pushing forward from the shoulders. This will round off your mid back. 3. Repeat!
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