This is part 2 of a series that provides you with golf specific exercise tweaks (see part 1 for last month’s exercises). Start adding these exercises variations to make your fitness routine more effective for golf. Two exercise machines that are common in traditional fitness routines are the chest press and hamstring curl machines. Add a stability ball to your chest presses for more core strength and stability. Replace the hamstring machine with the Romanian Deadlift for more glute strength and better posture for golf. Good luck!
Chest Press Machine Replacement: Alternating Arm Stability Ball Chest Press
Benefits:
– More core use than a traditional bench or chest press.
– Requires a lot of glute use. The glutes are one of the mot important muscle groups for good movement in the golf swing.
– Alternating arms and using dumbbells will help build better shoulder and core stability than a barbell or machine.
Pro Tips:
– Keep your heels under your knees.
– Keep your hips up as high as possible and push through your heels. Keep squeezing your glutes tight when performing the exercise.
– Start with light dumbbells.
– Ultimately, find a weight that will challenge you to complete 6-8 reps/arm in a CONTROLLED fashion.
– 3 sets x 6-8 reps/arm.
Hamstring Curl Machine Replacement: Romanian Deadlift with Dumbbells
Benefits:
– Require the “hip hinge” movement. A movement essential to consistency in golf.
– Significantly more core and glute use than the leg machines at the gym.
– Better posture for golf.
Pro Tips:
– Start with light dumbbells.
– Keep the back slightly arched. Prevent the upper back and shoulder from rounding.
– Start out by performing in front of a mirror so you ensure your spine doesn’t round.
– When initiating movement, think “push your butt back”. When standing back up tall, think “push your hips forward”.
– Squeeze your glutes as you’re coming up. Finish long and tall.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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