Maximum Performance Week 5

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Upper Body Strength
 
This week we will add a series of upper body strengthening exercises that include yoga poses, resistance tubing and the Power Swing Trainer. When we examine the kinetic link of the golf swing power is generated from the lower body to the hips and trunk, shoulders and hands. Developing strength in the upper body will facilitate proper acceleration and deceleration in your swing mechanics. Although we can all benefit from more upper body strength, women and senior golfers often benefit the most.
 
Golf specific benefits of upper body strength conditioning:
 
  • Increases your shoulder turn
  • Increases distance
  • Supports better club control
  • Supports sound shoulder mechanics
     
    Here we go!
     
    Plank pose in the hands:

    Katherine Roberts

    Begin on all fours placing the palms directly under the shoulders. Spread the fingers wide and roll the shoulders down and away from the ears. Draw the navel towards the spine and lift the knees off the floor. Do not allow the lumbar spine to fall towards the floor. You will feel the core working as well as the shoulders, arms, wrists and hands. Press the hands firmly into the floor activating the shoulder muscles. Hold for one minute, rest and repeat three times.
     
    Plank pose on the forearms:

    Katherine Roberts

    From the plank pose on the hands drop the forearms to the floor. Hold for thirty seconds, rest and repeat three times. If the hands begin to gradually move towards each other place a yoga block between the hands.
     
    Deltoid / Side raises with resistance tubing:

    Katherine Roberts Katherine Roberts

    Place the tubing under the one foot (or under both feet for more intensity). Lift one arm at at time, palms facing the floor, to shoulder height and pulse five to ten times. Rest for one minute and repeat three times. Switch sides.
     
    Rear deltoid / upper back exercise with resistance tubing:

    Katherine Roberts Katherine Roberts

    Increase the intensity of this exercise by balancing on one foot. Engage the navel towards the spine, hinge slightly from the hips and wrap the tubing around your hands. Bring the arms to shoulder height and on the exhalation bend the arms to a ninety degree angle and squeeze the shoulder blades together. Return to the starting position and repeat ten times.
     
    Power Swing Trainer ' Power Turn sequence:

    This sequence is great for building strength in all the golf specific muscles, not just the shoulders. Take the PST on the road and never miss your golf specific conditioning.
     
    Katherine Roberts Katherine Roberts

    Katherine Roberts Katherine Roberts

    Place the foot pad under the left foot and grip the molded golf grip. Get into your most athletic posture and draw the navel towards the spine. Inhale as you come to the top of your backswing and exhale through the half finish position, bringing the arms to waist height. Repeat ten to twenty times focusing on the shoulder turn and upper body mechanics.
     
    Don't forget to watch the How Low Can You Go! series. Each show I will be helping everyday golfers get into better shape to shoot lower scores. Plus, check out my new Breaking 80-90-100 video fitness tips in the Golf Channel Video Vault!
     
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.