12 Weeks to Better Golf - Miscellaneous Exercises

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Extender exercise - stretching a rubber band

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each hand.
 
Golf is a sport of tempo, timing, mechanics and power. However, endurance is also important to your golf game. If you are not in shape aerobically, losing steam when playing 18 holes will take mental and physical energy away from your game. Increase your cardiovascular capacity (the ability to use oxygen and fuel efficiently during longer periods of exercise) to play optimal golf. Aerobic capacity is developed through sustained exercise at 60-85% of your maximum heart rate. Choose an activity that you will continue on a regular basis.
 
You will need to determine your target heart range, so use this simple formula:
Subtract your age from 220. Multiply the difference by .6 and again by .85. For example, a 40 year old figures 220-40 X .6 = 108, and then 220-40 X .85 = 153, so target range is 108-153 beats per minute. Now you have your training range to increase your aerobic capacity. Monitor your heart rate every five minutes to insure you are training efficiently.
 
Here are a few activities you can choose from and some tips:
 
Treadmill or Brisk Walk

Treadmill

Tip: To insure you are training correctly monitor your heart rate. Remember to walk heel to toe utilizing your gluteal (buttock) muscles
 
Stairclimber

Stair Climber

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the stairclimber.
 
Upright or Recumbent Bike

Upright or Recumbent Bike

Tip: To insure you are training correctly monitor your heart rate. Remember to press heel to toe utilizing your gluteal (buttock) muscles
 
Elliptical Trainer

Ellipical Trainer

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the elliptical.
 
Because the repetitive pronation (rotation of the arm to a palms down position) and supination (rotation of the arm to a palms up position) of the arms during the golf swing can inflame the tendons in the elbows and wrists, a simple exercise to strengthen those flexor muscles and prepare them for the swing is in order. This exercise requires your weighted swing trainer.
 
Health & Fitness:  Pronation & Supination

Hold the club straight up in the air and slowly rotate your hand to a palm up position until the club is parallel to the ground.
Health & Fitness:  Pronation & Supination

Slowly return to the start position and then rotate to the opposite side with the hand in a palm down position. Repeat the exercise for one minute and then switch to the other hand.
 
Side Hip stretchSide Hip stretch

Hold the weighted swing trainer at the grip and clubhead. Bending at the waist, slowly lean to one side engaging the obliques and hip muscles. Hold for 30 seconds and repeat. Do the same for the opposite side. Watch your form and do not let your hip fallout to one side.
 
Balance drillBalance drill

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
Rotation Drill

Take your weighted swing trainer and hold it at the grip and clubhead. Raise the club to should height and place your feet at your normal address position.
 
Rotation DrillRotation Drill

Slowly rotate to one side keeping the feet planted until you feel a comfortable stretch. Hold for 30 seconds and slowly return to the start position. Repeat to the opposite side.
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page