All golfers need to get involved in and use a golf strength training program on a regular basis. With millions of golfers having a true desire to play a better game of golf it has elevated the game into an obsession.
Both amateur and professional golfers have the desire to play a perfect and consistent game of golf.
This can only happen if you participate in regular golf fitness training programs and in particular, a good strength training program.
Specific and properly developed golf fitness training programs will not only improve your golf game in general but your posture, balance, flexibility and strength.
Some of the biggest problems most golfers have, but don't realize, are muscle imbalances, postural problems and a lack of proper muscular flexibility. All of which drastically affect your golf game and can be fixed with a golf strength training program.
Golf strength training program studies have shown that muscular output from both sides of your body are equal during your golf swing. It's your hip muscles that initiate the movement and are activated in a specific sequence during the actual swing. The force of the motion travels up through your hips, trunk and into your arms.
If you do not have proper upper and lower body stability and / or have poor spinal alignment (both are common problems among golfers) you will not be able to produce a full range of motion. A golf strength training program is needed to offset this problem.
A lack of shoulder, pectoral and scapular flexibility is another common problem among golfers that can only be overcome with a good golf strength training program.
Begin this exercise as if you were going to do a traditional back-squat by setting the barbell across your traps / shoulders. Now take one foot and put it on a bench behind you while keeping your opposite leg in front.
Start by performing a squat until your front knee is at approximately 90 degrees, hold for a second then raise your hips up to the starting position. Repeat until you have completed all your reps then switch leg positions and repeat for the other leg.
Reps: 6 - 12
Using a barbell and an incline bench lie back and position your feet firmly on the floor. Keep your back and head in contact with the bench at all times.
Use a slightly wider than shoulder width grip and extend the bar up above your head. Lower the weight in a slow and controlled manner until the bar touches your chest approximately where your collarbone and sternum meet.
Then use all your strength and push the bar up to the starting position, and repeat.
Reps: 5 - 10
Using a barbell, stand up straight and bend your arms in front of you to hold the bar. You will put the barbell in the crease by your elbows.
Now, bend forward at your waist until you reach approximately 45 degrees.
Then return to the start and repeat. Keep your legs straight during the entire exercise.
Reps: 6 - 12
You'll need a lying hamstring machine for this golf strength training program exercise. Lie face down on the machine and adjust the pad so it fits at the back of your ankles. Let your knees hang just off the end of the bench with your legs straightened out. Grab onto the handles and raise the pad until it comes in contact with your buttocks.
Slowly return to the start and repeat. When returning to the start make sure it takes you about a count of three to get there.
Reps: 10 - 15
From a standing position holding a dumbbell in each hand, position the dumbbells up to your ears using a grip with your palms facing front. Now press the dumbbells up above your head while keeping your wrists positioned over your elbows with both arms moving parallel to your body.
Then, return to the start in a slow, controlled motion and repeat.
Reps: 8 - 12
Perform this golf fitness training program exercise from a standing position. Hold a dumbbell in each hand with your palms facing to the front and your arms hanging to your sides.
Curl one arm at a time until your forearm comes into contact with your bicep. Always keep your elbows tight to your sides throughout the entire movement. Return to the start position and repeat with your opposite arm.
Keep alternating arms until all reps are completed.
Reps: 10 – 12 Per Arm
For this exercise you'll need to use 2 flat benches. Sit upright on one bench and position your hands behind your buttocks about hip width apart, with your fingers pointing forward.
Put your feet on the opposite bench with your legs straight. To start, slide your hips off the bench while keeping your elbows slightly bent. Lower your hips towards the floor until your elbows are at about a ninety degree angle.
Hold for a second then push up to the start and repeat.
Reps: 10 - 15
For this golf strength training program exercise you'll probably have to perform it at a gym. To begin adjust the shoulder pads to a height that will allow you to perform the exercise without the plates touching in the bottom position.
Stand with your feet hip width apart and position your feet so that your heels hang off the edge of the foot plate. Point your toes to the front. Start by raising your heels up as high as can and contract your calves hard at the top position.
Then lower your heels down as far as you can while keeping your legs almost, but not quite, locked out.
Reps: 12 - 20
Position your hands on a wide bar so that they are positioned wider than shoulder width apart. The starting position is when your arms are fully extended above you.
Do not lean back during this exercise. Try to maintain a straight back position at all times. Now, pull the bar down to the front of your body until the bar comes in contact with your upper chest area. Hold for a second and squeeze your shoulder blades together.
Then slowly let your arms return to the start and repeat.
Reps: 8 – 12
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