The snow has melted and the sun is shining. Birds are chirping and lawnmowers are revving. Golf season is here. With the Masters starting this week, golfers everywhere will want to get their golf game up to par. I myself am a golfer, and I have numerous clients who love the game. So, I began to design a workout program specifically for golfers. I’ll share some of that program with you here, covering the basic points. This program was used with some PGA Tour pros in Rancho Mirage, Indian Wells and La Quinta, CA. It does work.
Part One: Strength Training for Specific “Golf “Swing Muscles
- Wrist curls, elbows resting on ribs, with appropriate weight dumbbells, or weighted bar for men, pronated/supinated (3 sets 15 reps each).
- Standing bicep curls (3 sets 15-20 reps). Support your back on a stationary object so you won’t jerk the bar.
- Standing triceps kickbacks with dumbbells (3 sets 15-20 reps).
- Push-ups (3 sets 10-15 reps).
- Torso turns from front sit-up position to weight on back foot and front shoulder behind ball for a 1-2-3 count then into impact area with hips! Arms crossed on
shoulders (3 sets 10-15 reps).
- Front dumbbell lunges (3 sets 10-15 reps).
- Slow front dumbbell raise from back knee to front finish position in balance turning torso to front target at finish position (3 sets 10-15 reps).
- From address position, full swing with light weight, slowly, to balanced finish (3 sets 10-15 reps).
- Slow toes raises with dumbbells in hand (3 sets 20-25 reps).
- Front shoulder raises with dumbbells (3 sets 15-20 reps).
- Side shoulder raises (3 sets 15-20 reps).
Choose at least eight of the exercise above done four to five times a week. In about a month, you should see some pleasant results on the course. Remember folks, the golf ball can’t exceed 1.62 ounces, or 0.0459kg. Don’t swing so fast! Your finish position will improve as will the number of fairways you’ll be hitting.
Next week we will be talking about another vital part of anyone’s golf swing: balance. Let me know how these exercises work for you!