12 Weeks to Better Golf - Back Exercises

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Strengthen Back with Stretch Trainer

To strengthen your back, stand with both feet together on top of the center strap of the stretch trainer. Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer. When you have reached a comfortable position hold the position and contract the abdomen.
 
Bent Back Row

Place one foot atop a step, and place the corresponding hand on your knee for balance. Holding a dumbbell in the opposite hand, extend the arm so that the weight is above your perched foot. Then, bending your elbow, draw the weight back in one single motion as if youre pulling weeds from your yard, or pulling the rope on a lawnmower. Slowly return to the start position and repeat the exercise with both arms.
 
Shoulder Turn 01Shoulder Turn 03

Take your weighted swing trainer and place it across the small of your back wrapping your elbows around the club. Assume a mock address position, and slowly turn your upper body so that the clubhead points to the ground while your feet remain firmly planted and your hips stay relatively stationary.
 
Shoulder Turn 04Shoulder Turn 05

Hold this position for 30 seconds and slowly return to the start position. Continue to turn simulating your follow through and finish. Hold this position for 30 seconds. Repeat the exercise.
 
BackBack

Lie face down with your legs extended, arms bent and close to your rib cage for support. Flex your gluteal muscles (buttocks) and lift one leg as high as possible keeping it straight. Slowly return to the start position. Repeat and do not let your foot rest on the floor.
 
Tuning Up Your Torso

Lying face down with your elbows bent and your hands placed where you can see both thumbs within your peripheral vision, slowly press down, extending your arms upward and arching your back. Hold this stretch for 30 seconds and repeat.
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page