I need someone whp seriously knows what they’re talking about.
Okay, if you are serious, you need not pay attention to any other post regarding this matter….simply lay back and thank the golf gods for what I’m about to tell you.
We’re only focusing on what you need to do at the gym or at home to "workout" no swing tips here.
1. Core- By this I mean your abs and lower back. Crunches are the age-old way to strengthen your abs and obliques. However, a more golf swing related workout is as follows:
Get yourself either a heavy metal bar (20-40 lbs.) or a weight that you’d slide on a bench bar (25-35lbs.) With the bar resting across the back of your neck and shoulders, you are going to twist slowly to your right and back to the left….you must focus on flexing your abs each way. If you go too fast, you are going to hurt yourself, the importance here is flexing those muscles and keeping good posture. You are going to do pretty much the same movement if you are using just the weight…hold at stomach height and do the same motion. Since all of the weight is centered you’ll be able to go a bit faster with this workout, but be careful and concenctrate on flexing those abs.
2. Arms- Only about 30% of your power is going to come from your upper body so you don’t need to over work your arms or chest. If you can go to the gym, find one of the cable multi-workout stations and attach one of the single handle attatchments. Adjust the height to about shoulder height. Grab the handle with your right arm, position your body so that your right arm is bent forward so the cable is across your chest. Extend your arm and repeat 15-20 times. You have to find the weight that works for you. Repeat with your left arm. Incorporate some basic bicep curls once or twice a week to counteract the previously mentioned excercise. You can simulate these at home if you can find anything small that has some weight. For arm extensions like I mentioned first above, lay on your side on a bench or the edge of your bed and you can let your lower arm droop across your belly and extend it upwards. Your arm can either be bent 90 degrees at the elbow or you can let it hang across your chest down to the ground.
3. Back. The seated row is great for your back and rear shoulders. Remember 15-20 reps requires a little bit of a lighter weight. Good posture while seated will ensure you get a little bit of a lower back workout while doing this one. If you can’t get to the gym, then try doing dips. If you can get a couple of sturdy coffee tables, position yourself between them one hand on each, feet extended out in front of you on the floor and dip down as far as you can go and back up. Unfortunately, there isn’t a whole lot you can do at home for your back if you don’t have weights. You can try doing a handstand up against a door and pushing yourself up and down but this is more for shoulders and is very hard….especially when all your blood is rushing to your head.
4. Legs. I hate working out my legs but since 70% of your power comes from there, you better work on them. Squats, and leg extensions are great. Again 15-20 reps. Also do some calf raises, your calves can handle quite a bit of weight so don’t be shy. 15-20.
5. Grip. You need a solid grip so you can pound it out of the rough like Tiger right? So, take a dumbbell in each hand. Let your arms hang down by your side and curl them inwards and up. You are going to only bring them up about 3 inches or so since you are only working out your forearms. If you aren’t at the gym, here is a good at home forearm workout. Get a newspaper, take out one full sheet and lay it flat on a table fully opened in front of you. Place your hand in the middle and just crumble the newspaper with one hand. Never pick up the newspaper, just keep pulling the edges closer and closer in with the one hand until it is a ball and repeat. Sounds easier than it is.
Run. Seriously make it a point to run 3 times a week, its a great full body workout, from your lower back, to your legs and even your arms. Not to mention your cardio health. You need stamina out there when it comes time to make that charge for the lead on hole 68 of the Masters.
There you have it, and you didn’t even have to spend 150 dollars on a personal trainer to tell you all this……Man I’m good.
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#1 by doingitright44 - August 1st, 2009 at 01:58
make sure youre flexible…look up catherine roberts, one of the more popular golf fitness instructors today…she does private instruction and shorts on ‘the golf channel’ …good luck!
References :
#2 by jmclaudio76 - August 1st, 2009 at 02:12
If you go to a gym, I recomend check with the trainers. A lot of gyms offer workout training to help improve your golf.
References :
#3 by Rick W - August 1st, 2009 at 02:55
Okay, if you are serious, you need not pay attention to any other post regarding this matter….simply lay back and thank the golf gods for what I’m about to tell you.
We’re only focusing on what you need to do at the gym or at home to "workout" no swing tips here.
1. Core- By this I mean your abs and lower back. Crunches are the age-old way to strengthen your abs and obliques. However, a more golf swing related workout is as follows:
Get yourself either a heavy metal bar (20-40 lbs.) or a weight that you’d slide on a bench bar (25-35lbs.) With the bar resting across the back of your neck and shoulders, you are going to twist slowly to your right and back to the left….you must focus on flexing your abs each way. If you go too fast, you are going to hurt yourself, the importance here is flexing those muscles and keeping good posture. You are going to do pretty much the same movement if you are using just the weight…hold at stomach height and do the same motion. Since all of the weight is centered you’ll be able to go a bit faster with this workout, but be careful and concenctrate on flexing those abs.
2. Arms- Only about 30% of your power is going to come from your upper body so you don’t need to over work your arms or chest. If you can go to the gym, find one of the cable multi-workout stations and attach one of the single handle attatchments. Adjust the height to about shoulder height. Grab the handle with your right arm, position your body so that your right arm is bent forward so the cable is across your chest. Extend your arm and repeat 15-20 times. You have to find the weight that works for you. Repeat with your left arm. Incorporate some basic bicep curls once or twice a week to counteract the previously mentioned excercise. You can simulate these at home if you can find anything small that has some weight. For arm extensions like I mentioned first above, lay on your side on a bench or the edge of your bed and you can let your lower arm droop across your belly and extend it upwards. Your arm can either be bent 90 degrees at the elbow or you can let it hang across your chest down to the ground.
3. Back. The seated row is great for your back and rear shoulders. Remember 15-20 reps requires a little bit of a lighter weight. Good posture while seated will ensure you get a little bit of a lower back workout while doing this one. If you can’t get to the gym, then try doing dips. If you can get a couple of sturdy coffee tables, position yourself between them one hand on each, feet extended out in front of you on the floor and dip down as far as you can go and back up. Unfortunately, there isn’t a whole lot you can do at home for your back if you don’t have weights. You can try doing a handstand up against a door and pushing yourself up and down but this is more for shoulders and is very hard….especially when all your blood is rushing to your head.
4. Legs. I hate working out my legs but since 70% of your power comes from there, you better work on them. Squats, and leg extensions are great. Again 15-20 reps. Also do some calf raises, your calves can handle quite a bit of weight so don’t be shy. 15-20.
5. Grip. You need a solid grip so you can pound it out of the rough like Tiger right? So, take a dumbbell in each hand. Let your arms hang down by your side and curl them inwards and up. You are going to only bring them up about 3 inches or so since you are only working out your forearms. If you aren’t at the gym, here is a good at home forearm workout. Get a newspaper, take out one full sheet and lay it flat on a table fully opened in front of you. Place your hand in the middle and just crumble the newspaper with one hand. Never pick up the newspaper, just keep pulling the edges closer and closer in with the one hand until it is a ball and repeat. Sounds easier than it is.
Run. Seriously make it a point to run 3 times a week, its a great full body workout, from your lower back, to your legs and even your arms. Not to mention your cardio health. You need stamina out there when it comes time to make that charge for the lead on hole 68 of the Masters.
There you have it, and you didn’t even have to spend 150 dollars on a personal trainer to tell you all this……Man I’m good.
References :
#4 by uridiot - August 1st, 2009 at 03:16
type in golf fitness exercises on the internet and you will find many there. i lost my papers, but there is a site there taht will
have a young man with longer hair that helped me out greatly.
there wasnt any bulking up exercises, just conditioning ones.
References :