Pallof to overhead press

Targets: This is a variation of the traditional pallof press. It’s a great exercise that improves the stability of the abdominal and oblique muscles in your trunk, which are often referred to as the core.

These muscles stabilise your spine and resist the forces that are placed on your body during the golf swing. Strengthening them will help improve your posture throughout the swing.

Technique: Assume a tall kneeling position with either a cable or resistance band attached sideways. Resist the pull of the cable and press the cable away from your chest. Then pause and press the weight over your head, again resisting the pull from the cable.

Finally, lower the cable and return it to the front of your chest ready for the next rep.

Do: Perform 8-10 reps on each side. Go slowly and ensure that the weight isn’t too heavy so that you can keep the move controlled.

Reverse lunge

Targets: Lunges are a great dynamic leg exercise that help to develop strength and stability in the lower body.

Strong legs, glutes and the ability to create energy from the ground and transfer it to the upper body are all important physical qualities of an efficient golf swing.

If you are new to lunges the reverse lunge is the best place to start. It is often easier to balance in this position than it is in a forward lunge.

Technique: From a tall standing position (with or without a weight to your chest), step one leg backwards and lower from the hips so that your back knee just taps the floor but does not rest there. Ideally, your front knee should stay inline with your ankle.

Try not to lean too far back into the lunge and aim to keep your spine neautral.

Do: Perform 8-10 reps on each leg and keep the movement controlled throughout. The exercise can be progressed by introducing more weight, either by holding a kettlebell or dumbbell into your chest.

Single leg deadlift

Targets: This is a great way to develop hip stability, balance and glute/hamstring strength. It is quite a technically advanced exercise so I would always advise starting without a weight to begin with.

To ensure you are doing it correctly, run a golf club along your spine and make sure that you keep them connected all the way through. This will ensure that the hips are working to lower your weight and not the upper back.

Technique: Ensure that the knee of the leg you’re standing on is soft, then bend from the hips and drive your free leg backwards. Then lower down on your standing leg whilst keeping your neck and spine neutral. The weight doesn’t need to be lowered all the way to the floor. Work hard to ensure that you don’t topple over.

To lift back up, squeeze your buttocks and extend the hips back up to a standing position.

Do: You should feel the majority of the work in your buttocks and hamstrings. Perform 8-10 reps on each leg.

Rachael Tibbs is a TPI L2 Certified Golf Fitness Professional, who specialises in golf-specific strength and conditioning.

Visit or follow her on Twitter @Dynamic_Golf

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