Eight Great Golf Exercises (part Ii)

This article is the second of a two-part feature describing exercises I use in my golf instruction sessions. We discussed Part I in the last article.

Last week we said that no single swing is right for all golfers. All golfers' swings are different because of their builds, their ages, their strengths, and so on. The same holds true for workout programs. No single workout program is right for all golfers. Different people require different programs based on their builds, their ages, and so on, so very golfer needs to find a workout program that's good for him or her..

But, as we said last week, some exercises benefit every golfer. These exercises not only improve range of motion and balance, they also strengthen problem areas—hips, back, and rotary cuffs. They're all low intensity. They won't give you the sculpted look of a world-class body builder, but they will improve your swing and golf handicap.

These exercises can all be done in your home. Some require a modest investment in time and equipment. You will need to adjust the weight, intensity, and frequency of each exercise to fit your physical capabilities, but other than that the program should be the same for everyone.

Below are the final exercises for a good workout program I recommend to those who are serious about improving their golf handicap.

Torso-Resisted Swing
This exercise requires the use of a device called an Instant Replay System, anchored to a door and then belted around your waist. It's great way to finish your workout because it re-synchronizes the golf muscles you just trained. Perform 10 to 15 swings at the end of each exercise session.

Hook the Instant Replay band on the rear leg side and wrap it around you so it exits the same side and feels tight at address and tighter at the finish position. Now perform your swing using a longer club. Next, attach the band around your lead shoulder and wrap it around your body so it exits your rear hip and the band feels taught at address and loose at the finish of your swing. Now perform your swing using a short club. Try to make each swing longer than the one before.

Torso-Leg Lift
This exercise coordinates the muscles of the abdomen, pelvic region, and legs. It also strengthens the shoulders, stabilizes the hip, and helps with lower back pain. Do 10-15 reps, each side, 2 to 3 sets, 3 times a week.

Lie on your side supported by your elbow. Your arms legs and hips should be in line. Now press up with your elbow so your body lifts of the ground. Hold, and then return to the ground. Optional, after you press up with the elbow, make a scissor movement with your legs.

Medicine Ball Throw
This exercise trains the big muscles of the golf swing—the abdomen, the lower back, hips, and legs. Do 10 to 12 reps. twice a week. Then do the same drill left-handed.

Hold the medicine ball in front of your like a golf club. Make a backswing and then, as fast, as you can, make an explosive downswing to throw the ball forward, just pact the impact position. Throw it against the wall or into a net.

The Tire Exercise
This exercise strengthens your hands and wrists. Take 10 to 15 swings then stop. Repeat the drill 3 times.

Take a normal golf stance with a tire positioned like a large golf ball in front of you. Employing a normal grip, use a quarter swing to hit the back of the tire moving the clubhead as fast as possible. The pitch of the swishing noise and the sound of the impact are your indicators. The higher the pitch and the louder the crack, the faster the clubhead speed will be. The loudest crack is heard when the clubhead releases properly—similar to the way a hammer strikes a nail. The longer the hit is delayed the stronger the sound.

You can repeat the tire drill in the opposite direction, if you wish, so as not to strengthen one side of the body more than the other. But even if you don't, completing these exercises, as well as the ones in the previous article, will strengthen you, increasing your chances of cutting strokes from your golf handicap.


Copyright (c) 2008 Jack Moorehouse