Golf Exercise for strength, balance and flexibility

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this workout program has three parts that focus individually on strength balance and flexibility all you’re going to need for this workout routine is some dumbbells a resistance band and an optional balance pad or balance board let’s go ahead and get started with

part number one strength this consists of two rounds of six different exercises it’ll take about 16 minutes total our

  1. first exercise is the T stabilization we’re going to be doing seven repetitions on each side for a total of fourteen go ahead and get ready and begin go ahead and come up onto that left side into that tea position and then nice and slow cross it back over the right side now you want to move relatively rapidly but only as fast you can control so if you start losing your balance start moving more slowly just nice and slow crossing it back and forth this version is with the feet stacked if you want a little bit easier for balance you’re going to do a staggered foot so just those toe stay on the ground right where they are those heels lay off to the side otherwise if you want it even harder you can always bring that top foot up off of the the bottom so it’s actually hovering just a little bit makes it a little bit more more difficult just got a few more through just nice and slow back and forth keep it under control remember pause on each side just long enough to keep that balance to control that balance and then move it right back to the other side Cady’s have one more on each side and switch back to the other side hold it for a second and let it relax
  2. windshield wipers next go ahead and get ready and begin this is the slightly easier version with those knees bent at a 90 degree angle she’s going to lay them off the side as far as you can to the left as far as you can to the right just keep all fitting back and forth nice slow controlled motion don’t let those legs fall any further than you can control now if you want this to be harder you can extend those legs completely straight directly above those hips and rotate from there keeping those those legs nice and straight the entire time those knees straight keeping a 90 degree off of your torso that is much more difficult it requires a lot more core strength there’s a lot more leverage there so definitely start here first if you’ve never done this exercise before but as you get stronger you can always extend those legs out completely straight to make it much more difficult just keep it going nice and slow make sure you keep those shoulders flat against the ground only rotate as far as you can without letting those shoulders come up almost done and as you last one back to the center and let it relax all right going to flip over onto your stomach
  3. prone hovering lateral raise go ahead and get ready and begin now you want to arch that chest up just a little bit getting it off the ground and then move those hands from directly over your head down to those thighs tap and then bring them right back up the key with this one is trying to get those hands up behind your chest as high as you possibly can you want to keep them up as much as possible trying to open up that range of motion and working those muscles through that that maximum range of motion back behind your body now if you have really tight shoulders which which men definitely tend to have a problem with you’re probably not gonna be able get your arms anywhere near this high but the key is to just make sure you’re keeping them off the ground and trying to keep as much distance from your hand to the ground as possible without really arching your chest up you want to be just kind of barely hovering off the ground just really focus on trying to work that range of motion if you want to be more difficult you can always grab a pair of dumbbells and hold those in your hands while you’re doing this but if you’ve never done this before then I would definitely suggest just using your arm weight to start out because it’s challenging enough by itself just got a few more repetitions to go through and use your last repetition right here all the way back tap those thighs those arms up nice and high back up front and let it relax
  4. side plank with leg raise when we start on that left side go ahead and get ready and let’s go ahead and begin you’re going to be on that plank position on that left side lifting your right leg this easier version is from your knee if you want to be more difficult you can always go all the way out onto your foot so that left leg is completely extended going for your plank position from there we’re going to focus on that right leg barely touch the ground at the bottom then bring it up nice and high tight squeeze the top then nice and slow back down make sure you’re not kicking your leg up and you’re not letting it drop really quickly after you get up to the top it’s a nice smooth controlled motion up and back down the slower you go the more you can get out of it once your last one switch on to the other side doing that plugging off at your right side moving that left leg this time and let’s go ahead and start it up bring that hip up nice and high try to keep a nice straight line for your knee all the way up to that shoulder and then you lift that right leg barely tapping the ground then bring it up as high as you can nice tight squeeze slowly back down barely touch remember nice smooth motion don’t kick that leg don’t let it drop too quickly so have a few more repetitions to go through keep that hip nice and high it’s going to want to start dipping on you it’s going to want to start dropping down almost done and there’s your last one right there go ahead and let it relax
  5. side push up next it’s going be on your left side first using your right arm go ahead and get ready and begin you want that right hand placed right next to your left shoulder you know press down the palm that hand just like you would with a regular pushup try and get that shoulder up as high as you possibly can getting a full extension on that arm don’t lock that elbow out completely then drop right back down but don’t let that shoulder completely touch the ground you should feel this really really well for the centerline of your chest we’re almost done one more and let it relax alright we’re going to switch sides so same thing so I’m using the left hand and begin press into that palm that hand show that shoulder up as high as you possibly can you come back down just barely touch that shoulder and right back up again try keep your torso up nice and high try to let your waist touch the ground you’re trying to hinge off of your hips it rather than off of your waist last one and let it relax
  6. standing band pull so go ahead and grab that exercise band go ahead and get ready and begin go ahead and fold that band in half grabbing both ends full width of that shoulder then you pull those hands apart stretching that band as far as you possibly can back behind you so actually try to reach those arms back behind you as best you can not just so the band touches your chest but actually try to get those arms all the way back behind that chest it’s got a few more repetitions just keep it going nice smooth controlled motion you have to play around with the tension of whatever exercise band you have to see what level you need to do this at but try to make it challenging almost done and it’s your last one right there go ahead and let that one relax and take a rest for a second if you want to otherwise I’m going to start right back in again

we’re moving on to part number two this is for balance we’ve got five exercises we’re just going through one round let’s go ahead and start with the

  1. toe balance you need something to step up onto that it’ll give you just a little bit of space underneath that heel go ahead and get ready and begin now you can use a regular staircase step or if you have an aerobic step you can use that here we’re using a mat folded over this is a little bit different than using a step or an aerobic step as it gives you just a little bit of an unstable surface because that mat will actually give underneath that foot this makes it just a little bit more challenging for your ankle so if you want to make it more difficult use a mat or some other kind of soft surface like this otherwise use something hard like a step or even a phone book would work just fine just hold that heel just a few inches off the ground try to keep it nice and steady and just relax go in for just a little bit longer and let it relax already
  2. Heel balance,going to do the same thing on the heel this time so turn around go ahead and get ready and begin go ahead and step up with those heels same thing you’re going to bring those toes up off the ground this time try to hover them just off the ground and balance remember like I said a soft surface like a mat folded over a few times so you’ll make it a little bit more difficult on those ankles you almost done and go ahead and let it relax all right
  3. Ice Skaters, we’re going to move on to the ice skaters next you can start with your left leg up standing on your right leg go ahead and get ready and begin that left leg comes up just a little bit off the ground in front of you rotate it out to the left and out straight behind you and bring it back in front now when you first start on this you want the foot just a few inches off the ground to help you keep your balance as you get stronger and more confident with this motion start raising that foot up higher and higher and higher now here again I’m standing on a mat that soft service makes that ankle have to work just a little bit harder concentrate on trying to keep that torso nice and straight up and down trying to lean forward especially as that leg kicks back behind you and try to lean back as that leg comes in front of you you want that upper body is straight up and down as you can the entire time take your time swinging that leg you don’t want to do it quickly if you move quickly it’s just going to throw you off balance so it’s just a nice slow controlled motion you it’s your last one bring it back in front and with that foot drop we’re going to switch legs so plant that left foot that right foots going to come up off the ground remember bring that foot just a little bit off the ground until you get control over that balance once you get more comfortable with the motion then you can start raising that leg higher and higher just take your time nice slow fluid motions don’t kick that leg try keep that torso nice and straight up and down just keep that motion going you because our last one just bring it to the front short pause and let it relax all right next one is a balance pad swing now you can do this with a balance pad a balance board or actually what we’re using here is a couch cushion go ahead and get ready and begin and step up onto that unstable surface like I said a balance board balance pad or even something as simple as a couch cushion or pillow will work just fine get that stance just like you would if you’re golfing you don’t want to do an actual swing you just want to go through that rotation through your torso just to give your hips your knees and your ankles the feeling of that rotation so it’s going to help that body connect a little bit better as far as keeping that balance now as you become more and more comfortable with this motion start using a some kind of weight in those hands so a small dumbbells start with like maybe 2 or 3 pounds then slowly start working up you don’t really want to go much above about 12 or 15 pounds but it’s more of that center of gravity that weight in your hands it’s going to change your center of gravity makes those legs have to work a little bit harder makes your body have to work a little bit harder to degree gain that control regain that balance we’re almost done just a few more repetitions and then here’s your last one right here bring it back to the center and let it relax alright moving on the next one this is a single leg deadlift you’re gonna be using a dumbbell for this one go ahead and get ready and begin one leg comes out back behind you stays nice and straight that back stays perfectly flat don’t let that those shoulders round forward you want to try to hinge that upper body and that leg at the same time so all that motion is just coming around that hip joint on that right leg in this example try get down as close to that toes you can without bending that knee you’re probably not gonna be able get quite this low or you might be able to get lower depending on your flexibility now the weight in your hands is going to be anywhere from about 3 or 4 pounds all the way up to maybe 20 or 30 pounds depending on how strong that leg is how much of a challenge you want to put onto that that glute and that hamstring just focus on trying to keep that leg as straight as you can it doesn’t have to be perfectly straight you don’t want it locked out you just don’t want to bend it a lot almost done and go ahead and switch those legs get that right leg out back behind you this time same exact motion through nice slow tip forward and then come straight back up barely tap that toe you can use it to help you regain your balance a little bit if you want it to be more difficult don’t let that toe actually completely touch the ground I remember standing on an unstable surface like this Matt something that’s a little bit squishy makes it a little bit harder for that ankle if it’s too hard if you can’t keep your balance stand on something nice and solid like a concrete floor or some other kind of solid surface just keep that motion going nice and slow under control keep it focused nice flat back nice straight leg you almost done have one more and bring it back up and let it relax alright we’re on part number three this is for flexibility these are just going to be six stretches where to run through about 45 seconds each all right we’re starting with the toe touch with a flat back so this similar to a regular toe touch but just you’re going to keep that back perfectly flat the entire time go ahead and get ready and begin flatten that back out kind of arch that chest up bend over as far as you can without letting those knees Bend and without letting that lower back round that’s the main thing you want to focus on this one is keeping that back nice and flat now if you round that back out you can be able to get a lot lower and it’s going to start stretching your back some as opposed to just focusing on those hamstrings now let’s slowly kind of shift your weight from your heel to your toe back and forth just kind of get a little bit of a different stretch just kind of feel the difference also works on that balance a little bit as well just take your time with this one get into a nice comfortable stretch constantly trying to push just a little bit further almost done and let it relax alright moving on to the next one this is a torso twist against wall again 45 seconds for this one go ahead and get ready and begin those feet are going to stay forward try to round behind you as much as you can try to keep those hips facing forward as well they’re not going to stay there but try to twist them forward as well so you want to get as much rotation through your torso as possible without letting those hips turn you don’t want that rotation coming from your ankle or your hip joint it’s just from around that torso so constantly try to push that in this example the right hip back forward just hold it get comfortable we’ve got a few more seconds to go through here you almost done and let it relax are going to the same thing on the other side keep those feet facing forward I’m going to turn around facing the opposite direction this time you want to kick that left hip forward so you’re trying to rotate those hips to the right while you’re rotating your torso and your shoulders to the left so you’re trying to push those those hips and shoulders in opposite directions try keep those hips facing forward as best you can trying to get those shoulders almost back behind you just rotate as far as you can as far as it’s comfortable constantly try to push just a little bit further try to find that stretch if it starts to loosen up on you a little bit and you’re not feeling that stretch anymore just try to push into it a little bit more remember you don’t have to push too far as long as you’re feeling that stretch that’s all you need to do almost done just a few more seconds and go ahead and add it relax alright moving on to the next one this is the shoulder stretch against the wall go ahead and get ready and begin place those hands up on the wall nice and high little above shoulder height then you press those shoulders that head down towards the base of the wall you want to try to basically get your arms back behind your chest as far as you can go comfortably switch your feet here in just a second now you don’t have to do this necessarily but it’s always good to use a different foot every once in a while so you don’t get an imbalance on your stretch of those legs either even though not really focusing on those legs it does do a little bit to those legs as well you all right we’re almost done and go ahead and let it relax we’re going to move on to the next one this is a wall chest stretch we’re doing on each side we’re actually starting with that left hand first go ahead and get ready and begin place that left hand on the wall about shoulder height you know walk with those feet until those feet are facing away from that hand you want your palm flat against the wall thumb facing up towards the ceiling you should feel it through primarily your chest in the front of that shoulder maybe even a little bit into that bicep but you want to feel it primarily in your chest so if you’re feeling a little bit too much in your bicep rotate your elbow a little bit so the inside of that elbow either faces forward or up and it should take away that bicep just a little bit longer constantly trying to open that chest up just a little bit more almost done and go ahead and let it relax we’re going to switch sides so place that right hand on the wall this time thumb up towards the ceiling palm flat against the wall rotate those shoulders open step with those feet try to open that chest up as much as you can you almost done and go ahead and let down relax alright moving on to the next one this is the calf stretch against the wall go ahead and get ready and begin that left foot first put that toe up against the wall nice and high place that heel flat down against the ground then lean forward with those hips towards the wall you should feel it all the way through the underside of your foot and up through that calf now make sure you’re pushing a lot of weight into that heel otherwise that foots going to start slowly sliding down the wall and that Heels gonna start pushing away from the wall and you start losing that stretch of that calf so a lot of weight that heel constantly pressing those hips towards the wall to make sure that calf’s nice and stretched you alright go ahead and let it relax what sighs right foot goes up against the wall toe nice and high on the wall show that heel down on the ground then slowly press those hips forward just constantly trying to push those hips in get a nice tight squeeze a nice tight stretch on that calf and down through the sole of that foot you almost done and go ahead relax alright you’re moving on to the next one this is the supine trunk stretch go ahead and get ready and begin laying flat on that back knees together about a 90 degree angle rock those legs off to the left side make sure those shoulders are flat against the ground and look across the opposite direction you lean those legs should feel a nice stretch to that lower back through that torso might even feel a little bit into the outside of that thigh up by that hip make sure you’re trying to press those shoulders back down towards the ground otherwise going to start losing that stretch just hold this position try to breathe normally just relax you almost done or switch here in just a second and go ahead and let it relax switch those legs over the other side look across the opposite direction remember still trying to press those shoulders down towards the ground as best you can you you almost done and let it relax you’ve just completed one of fitness blenders golf specific workouts go to Fitness Blender calm for a printable version of this workout plus a breakdown of how this routine improves your golf game you like a free workout videos then help us keep them free by passing this along to your friends and family or by going to fitness blender comm and donating you

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