140 to 210
Dumbbell, Exercise Band
This golf specific routine has been built to focus on the three main areas of a better swing; strength, balance/control, and flexibility. All three of these components are integral to a solid, controlled swing that can be honed to produce an accurate shot.
Flexibility is the most important of the three as it determines your maximum/minimum range of motion through your swing and your body’s ease of movement though that range. Once you have a full range of motion from flexibility you then need to be able to control your body in that range and that is where balance comes in.
Balance training helps you to build control over you body and improves your swing by decreasing your reaction time to changes in your center of gravity while you swing. What would normally be a large wobble to regain control turns into a rock solid stance after diligently training of one's balance and control.
Strength is the final piece that adds the extra distance to your drive, but not just any strength training will help. This routine has a combination of functional exercises that focus on the muscles used during a swing and train them to work together rather than isolating them from one another as many strength exercises do.
Here are the exercises used in this program and a little about why they are used.
T Stabilization: These help build core strength and teach the body how to align itself, even under lateral stress. This is also a great movement for building balance and body control.
Windshield Wipers: This exercise is great at focusing on the rotational motion through your torso that directly corresponds to the rotation of the torso through a golf swing.
Prone Hovering Lateral Raises: Though these do not directly relate to a golf swing they are used to build strength and range in the upper back and shoulders to provide support and stability during your swing.
Side Plank with Leg Raise: Though difficult, this motion helps to build stability and power in the hip joint to help shift weight between legs and push the hips in the direction of the swing needed during a powerful drive.
Side Push Up: These help to build the chest muscles and give maximum power in a swing even through the last bit of the shoulders range of motion.
Band Reverse Fly: This exercise helps build strength in the rear deltoid, rhomboid and traps to help that leading arm develop control and power during a drive.
Toe Balance: This helps to build control and endurance through the ankle complex when you have your weight in the ball of your foot.
Heel balance: This is the same as the toe balance but helps for when you have your weight in your heels.
Ice Skaters: This provides not only hip control for both legs but also helps balance through the small muscles of the foot and ankle.
Balance Pad Swing: This helps to build coordination throughout the body when performing a swing, to give the most solid stance possible through the important few inches before and after contact with the ball.
Single Leg Dead Lift: Not only does this exercise provide a challenging exercise for balance but it also provides extra strength and control to the hip by strengthening the butt and hamstring.
Toe Touch with Flat Back: The lower back is constantly trying to round to reduce tension on the hamstrings when in the proper swing stance. So this exercise forces the hamstrings to stretch, lowering the amount of tension felt in the back during a swing.
Torso Twist Against Wall: This helps to increase the rotational range of motion throughout the trunk and directly improves range of motion in a swing.
Wall Shoulder Stretch: This stretch helps to increase range of motion in the shoulders, lowering the impact of an imbalanced and tight shoulder joint on your swing. It also relieves tension generated by the intercostal muscles.
Wall Chest Stretch: This improves the range of motion in the shoulder related to the chest muscles, allowing for a greater rear and follow through swing.
Calf Stretch: This allows the foot and ankle to move more freely and keeps a tight calf muscle from interfering with balance and control.
Supine Trunk Stretch: This stretch, which is a static position of the windshield wiper, helps to increase range of motion around the torso to give more trunk rotation during a swing.
Combining all of theses sections for a full routine will set the stage for that perfect golf swing. You can use this as a routine to see improvement by doing it 3-4 times a week or use it as a maintenance routine and do it 1-2 times per week.