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CORE
The core is the most crucial
muscle group for a golfer.
Having a strong middle protects
the lower back whilst giving
power and balance to your
swing.
PALLOFF PRESS
Some moves that work the
obliques need a twist, which
is potentially dangerous. The
Palloff Press requires you to
resist twisting, which makes
it much better for you. Move
the cable on the cable machine
to chest height and stand
perpendicular to it. Hold the
handle in both hands over your
heart and then push out. You
will feel the weight pulling your
straight arms to the side, so
use your core to resist. Pull it
back to your chest. Hold for 5
seconds, repeat on each side
five times.
PLANK
Another static exercise,
which also burns through the
shoulders. Get in a classic
push up position and place
your elbows on the floor. Hold
your body flat for at least 30
seconds. Rest for 30 and repeat.
HIP FLEXIBILITY
Golfers need to move in one
fluid motion while adjusting
their bodies into a variety of
shapes. Therefore, your hips
need to be loose in motion.
LATERAL LUNGES:
Stand tall, with or without
weight. In one motion, step
your right leg wide and move
your body weight over the right
foot. Push down, bending the
right knee while keeping the
left straight. Pop back up and
repeat with the left leg. Do this
for 8-12 repetitions and break
for 30 seconds. Three sets.
WRIST STRENGTH
Your wrists are vital for
controlling the swing and for
added power.
BAND WRIST CURLS:
Get hold of a Pilates band or
some other type of firm, thick
elastic. Place one end in each
hand and hold the middle of
the band on the floor with your
foot. Adjust your grip so that
the band is taut, and then curl
your fists up, keeping your
arms straight. Repeat 20 times,
or until you feel some fierce
burning in your forearms.
FITNESS FOCUS:
MUSCLES
GOLFERS NEED
Golf might be the game that ruins perfectly lovely
walks, but it should be seen as more than just a
stroll. In fact, if you can recruit specific muscle
groups, your swing will not only be more powerful, it
will be safer.
Here are four exercises that will improve your
handicap.
TOUCHLINE
ISSUE 21 | AUGUST 2015 |
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