Golf Fitness in the Gym - Week 3

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Many of you who are new to the health & fitness section have contacted me with concern that you do not have access to a health club environment. No worries! We will simply attach the corresponding workout with each week as we move forward. Click here to see week 3 of our in-home series. Keep in mind that you will need a pair of dumbbells, a stretch trainer, a power ball and a weighted swing trainer all of which can be located in the golf fitness pro shop.
 
We are up to week 3 with this series Golf Fitness in the Gym. All of the exercises in this series are executed on equipment that you will find in most health clubs. This program is concentrated to better your health and enhance your on-course performance. Each week we will concentrate on working your golf muscles and your goal will be to complete the workout 3 days a week.
 
If you are just joining us, refer to week 1 and 2 at the end of this exercises program. The amount of weight to use, or the number of repetitions to complete for each exercise, can be answered by taking the Golf Fitness Analyzer. It is very important to incorporate a swing training drill workout because as your body changes, so will your tempo and timing if you do not continue to swing a club. We are going to work certain muscle groups along with a cardio workout each week.
 
Lets get started!
 
LEGS

Legs / Hamstrings

Locate the machine to work your hamstring region. In most gyms this will be labeled hamstring curl. You may have the option of a lying curl machine (face down) or a seated curl like the one demonstrated below. From a seated position, place your ankles over the extended pad and lightly grip the upright handles. Flex your feet (opposite of point) and bending the knees, press the pad downward. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong hamstrings help to create a more stable base and better balance.
 
BACK

BackBack

Locate the machine to work your mid to upper back region. This machine may be labeled a back lat pulldown or lateral pull. Select your weight, take a wide grip on the bar and slowly descend to a seated position. Flex your abdomen and lean back slightly. Slowly pull the bar to the top of your chest while flexing your upper back. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong back muscles are vital to making an effective turning motion and help alleviate low back pain associated with the golf swing.
 
BICEP

BalanceBalance

Locate the machine to work the bicep (front of upper arm) region. In most clubs this will be labeled seated bicep curl. Selected your weight, grip the handles and curl slightly upward and slowly descend to a seated position. Flexing your biceps, slowly curl upward aiming the hands to the shoulders. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.
Strong biceps will add to distance off the tee and help to protect the shoulder girdle during the backswing.
 
BALANCE DRILL

BalanceBalance

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

Click here for training aids needed to start your program!

 
Related Links:
  • Golf Fitness in the Gym - Week 1
  • Golf Fitness in the Gym - Week 2
  • Health & Fitness Main Page