Fitness: workouts to improve your game
CORE STABILITY: DISASSOCIATION PLANKS
Targets
Disassociation of the upper and lower body in the golf swing is vital for sequencing and important for generating speed and power. This core exercise forces you to activate your abs and glutes and it’s my favourite move for improving stability in the golf swing.
Technique
Assume a tall plank position with glutes and abdominals engaged. Rotate your right arm and torso upwards while keeping your hips parallel to the floor. Once you have rotated as far as possible return your hand to the floor and then quickly drive your right knee towards the left elbow.
Do
Start by doing three sets of six reps on each side, working one side at a time. Once your strength improves, increase the number of reps per set and alternate sides with every move.
LOWER BODY: FORWARD LUNGE
Targets
Lunges are great for improving hip flexibility and curing lower back pain. They also help develop strength in the glutes, abdominals and legs.
Technique
From a standing position take a large step out in front of you, then lower yourself down towards the ground so that your back knee is just grazing the floor (the lower you go the better the stretch). You should step out far enough so that when you lower your body, your front knee is directly above your ankle and doesn’t stick out over the foot. Once you have moved up and down, push off the front foot to return to a standing position.
Do
Three sets of six on each leg. If you’re a beginner you can start with your arms by your side. Then, once your balance has improved, try lunging while holding a golf club above your head. To further progress the move you can also hold a kettlebell or dumbbell to your chest.
UPPER BODY: PRESS UPS
Targets
Press ups develop core stability and upper body strength. Strengthening the shoulders, chest and arms can reduce shoulder and wrist injuries, and provide more control in the backswing.
Technique
Start in a tall plank position with hands slightly wider than shoulder width. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body. Hold briefly and then push back up to your starting plank position. Ensure that you keep your abs and glutes engaged throughout the exercise.
Do
Press ups are a great exercise to practise every day. Do as many as you can and then try to steadily increase this number.
Rachael Tibbs is a TPI L2 Certified Golf Fitness Professional, who specialises in golf-specific strength and conditioning. Visit dynamic-golf.co.uk
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