A Golf Fitness Program That Works

A good golf fitness program will help you improve your golf game, your physical abilities and prevent aches and pains.

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Golf fitness training programs should be used as much as possible. Riding golf carts is convenient during a round of golf but not using a cart is much better for your body.

Walking helps blood circulation, is good for your heart and will help you keep the weight off.

However, in order to be fit for golf you need to actively get involved in a golf fitness program. It has tremendous benefits for golfers of all ages and abilities.

Golf Fitness Program For Injury Prevention

Use this golf fitness program to prevent and recover from golf injuries.

Internal Rotations: Do this exercise using either a fitness band, cable machine or light dumbbell. Sit down on an exercise ball. Keeping your back straight and your elbow tight to your side, rotate your hand outwards and away from your body. Grab the cable handle, band or dumbbell.

Rotate your hand back while keeping your elbow tight to your side. Repeat for the required number of reps then switch arms.

2 sets of 15

External Rotations: Using the same equipment as above, rotate your hand towards the center of your body and grasp the cable handle. Now rotate your hand back out while keeping your elbow tight to your side.

2 sets of 15

Abdominal Crunches: Raise your shoulders off the floor and don’t pull your head with your hands.

2 sets of 20

Supermans: Lying face down on the floor with your arms at your sides. Raise your chest and head up from the floor but make sure your feet remain touching the floor. Return to the start and repeat.

Make this exercise harder and extend your arms above your head.

2 sets of 20

Back Rolls: Lie on your back with your legs pointing upward but your knees bent. With your shoulders touching the floor rotate your legs to one side until they come in contact with the floor.

2 sets of 15

Back Bridge: Lie on the floor with your knees bent and your feet flat. Press your heels downward so your hips come up off the ground. Hold this position for a count of 10 then return to the start.

2 sets of 15

To reduce pain while golfing it's recommended not only perform a Golf Fitness Program and take a high quality nutrient supplement.

Golf Fitness Program To Improve Your Game

Dumbbell Golf Swings: Hold a dumbbell with both hands in front of you then swing forward using your regular golf swing and follow through.

3 sets of 8 - 10

Transverse Reach With Medicine Ball: Stand with your feet hip width apart while holding the medicine ball at your waist.

Next, place your right foot two – three feet to your right side. Lean your upper body forward while at the same time "sitting" your right glute back.

Extend your arms down, with the medicine ball, just past the end of your right foot so that it just barely touches the floor. Hold this position for a second then push off with your lunging foot to return to the start.

3 sets of 10 - 12

Alternate Dumbbell Lunges: Grab two dumbbells and hold them at your sides with your feet hip width apart with your rams hanging down at your sides.

Take a step forward with one leg at a time an lower your hips until your back knee almost touches the floor. Next push off your extended front foot and return to the start. Switch legs and repeat.

3 sets of 12 - 15

Alternating Flat Dumbbell Press: Lie down on a flat bench and hold a dumbbell in each hand, elbows pointed out. Press one dumbbell up at a time above your chest until just before your elbow locks out.

In a controlled manner lower the dumbbell to the starting position then alternate arms and repeat.

3 sets of 10 – 12

Back Rows With Exercise Ball: Lie face down on an exercise ball with the ball positioned under your abdominals. Next, hold a dumbbell in each hand and "row" them up to your shoulders while keeping your elbows out and squeezing your shoulder blades together at the top.

3 sets of 10 – 15

Single Arm Cable Curls: Face an adjustable pulley / weight stack with the handle positioned as low as it will go. Curl the cable up until your forearm comes in contact with your bicep, pause for a count of 1, then slowly return to the start.

3 sets of 8 – 10

Cable Wood Chops: Stand parallel to a weight stack with the cable handle in front of your body and grasp it with both hands above your head.

Keep your arms straight and rotate your body down and away from the top as if you were chopping wood. Return and repeat then switch sides.

3 sets of 15 – 20

Triceps Pushdowns: Use a weight stack with a high pulley. Start with your arms at 90 degrees. Keep your shoulders back and your elbows tight to your sides. Push the bar down until your arms are fully extended. Slowly return and repeat.

3 sets of 10 - 15

Dumbbell Squat / Press: Hold a dumbbell in each hand at your shoulder level. Perform a normal squat but as you start to rise up, press both dumbbells up above your head and repeat.

3 sets of 10 – 12

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