Proven Workout Routine for Golfers | Golf Box Usa | Page 5

Golf Fitness Posture & Hip Hinge…

Both are massively important for golfers to maximise efficiency within the golf swing and possibly reduce the risk of injuries too.

Exercises in this video include:

1. Cat Dogs – spine mobility and awareness

2. Wall Hip Hinge – hip hinge movement pattern

3. Hip Hinge with Golf Club – Hinge hinging with spine feedback

4. Cobra – upper back posture/extension

5. Pelvic Tilts – pelvis control/awareness

6. GP spine awareness – spinal posture/control when in golf posture

 

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Get the body going before golf season is in full swing!

EXERCISES:

Kettlebell Squat/shoulder press (20 rep)
This works the glutes, legs, hips, shoulders.
Golf help: Balance, power, hip mobility, back strength.

Alternating lunge (20 each side) Advance move-thoracic rotation
Glutes, quads,
Power, hip mobility, dynamic movement

Swiss Ball Bridge (hold 1 minute)
Glutes, lower back
Back protection, power, stability

Clams, toe tap, scissor (15 each)
Hips, glutes
Hip strength and mobility

Ball superman (15 arm reaches, 2x)
Lower back, mid back
Back stability and strength

Single arm rotating press (20 reps)
Chest, triceps, core rotation
Speed, rotation, thoracic stability and strength

Weighted ball rotations (20 reps)
Core rotation
Speed, Rotation, Thoracic stability and strength

Planks, front and side (hold each for 20-30 seconds, 2 sets per plank
Core muscles, abdominals, side abdominals
Spine stabilization.

Push ups (15 reps 3x)
Chest, triceps
Shoulder and arm strength for speed

Setup row (15 reps, 2x)
Lower, mid and upper back
Rotational support, spine support

Curls (20 total, 10 each arm, 2x)
Biceps, and forearms
Suns out guns out, that’s why!

 

EQUIPMENT:

Kettlebells, 2 x 20lb and 1 x 35lb 

 

 

 

Lets get fit everyone you’ll be swinging like the pros in no time! 

 

 

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Ask almost any golfer what they would like to improve on and they will say they would like to have a more consistent golf swing. That’s a great goal. What they don’t realize is that they already have a consistent swing. It’s just one that delivers inconsistent results.

You get inconsistent results because you are not able to put your best swing on the ball time after time. You don’t have to be off by much for a good swing to turn into a bad one. Most of the time it’s not a technical flaw. It’s because you’re not paying attention to the fundamentals of the golf swing, which are: a calm mind, setup, tempo and rhythm, and impact. Let’s go over each one.

The mind leads the body. The state of your mind is reflected in the condition of your body. When the mind is calm, the golf skills that you have practiced will come out. When there is worry or doubt or distraction in your mind, your body will not perform the way you trained it to. You take a calm mind to the course if you have one in your daily life. Practice not getting easily upset, distracted, or stymied by obstacles. Getting good at this takes as much practice as any golf skill does.

Any pro will tell you that the setup is the entree to a good golf swing. They work on their set up constantly and the setup is the first thing they check when their shots start going awry. Good shots flow out of a good setup. The only thing that comes out of a bad setup is luck. See a pro learn the principles of a good setup and practice it continually.

I watched a professional clinic on TV once, that featured major championship winners, and every one that talked about the swing said what they were working on at the moment was their tempo. Not their backswing, not some esoteric swing detail. It was tempo, and every pro said that. Tempo, and the rhythm that emerges from it, is the glue that holds the swing together. Most recreational golfers swing too fast, and speed up especially on the downswing. If you think to swing at the ball rather than to hit the ball, you’ll likely be alright.

Square, in-line impact is what the swing is all about. Every good golfer gets there in his or her own way, but they all get to the same place. And impact isn’t an effect. It’s a cause, and you can practice it as well as any other part of your swing. Take short, three-foot swings through the impact zone, memorize what your body feels like when everything is just right, then build that feeling into your full swing.

To get consistent results, be consistent in how you apply the fundamentals. They’re easy to learn, easy to maintain. When you hit a shot that’s not to your liking, go through the list and see which one you didn’t apply, because odds are that’s what caused it.

Bob Jones is dedicated to showing recreational golfers the little things, that anyone can install in their swing and game, that make a big difference in how they play.

 

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Hip Exercises for Golfers

Looking for ways to improve how your hips move? As a golfer, one of the most important parts of the body are the hips. If they aren’t able to move the way they need, it’s going to have an impact on your golf swing.

Simply getting your hips moving better and more comfortably will free up so many parts of your swing.

In this video, Jeff shows you 3 simple moves that you can do on a regular basis that will make a world of difference.

 

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Golf fitness workout for developing more explosiveness in your golf swing.

Try these stretches/exercises for a bigger backswing and to help you hit the ball further.

 

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