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Strength in Five More Upper body power

Strength in Five ' More Upper body power
Losing distance, club head speed? Need more strength out of the deep rough, heavy sand? Need to strengthen your grip? If you answer yes to any of these questions this weeks series is designed specifically for you my friend!
The following exercises are based on a yoga posture called plank pose, a modification of one of the best exercises for the upper body, the push-up! We incorporate two pieces of fitness apparatus, the Golf Gym balance ball and half-foam rollers. Vary the intensity of the posture by dropping to your knees or using the balance ball. I use these exercises for all my older golfers, women and juniors who require more upper body strength.
Tips for maximum results:
Focus on the quality of movement ' slowly lower for a count of four, lift back to the starting position for a count of two.
Activate the core ' maintain a flat back position by using the abdominal muscles.
Spread the fingers wide as if placing a golf ball between each finger. Your forefinger a direct connection to your shoulder.
Do not scruch your shoulders.
Focus your eyes approximately six inches in front of your yoga mat.
Here we go!
Par level:
Push-ups on your knees:

Performed correctly this pose is very challenging. Pull your navel towards your spine and do not allow your back to sink at any point in the push-up. Slowly lower the upper body, elbows hugging the side of your body. Repeat ten times.

Par/Birdie level:
Plank pose ' On or off the ball

Place the ball under your hips (level one) or quads (level two). Squeeze the legs together, engage your gluts, pull your navel towards your spine. Tip: spread the fingers wide, activate the entire hand and press your hands into the floor. This action activates and strengthens the forearms! Hold for ten breaths, rest one minute and repeat three times.

Tricep strengthener:
From the plank position, slowly lower the upper body, elbows hugging the side body. Repeat ten times.

Pec / chest strengthener:
Place the hands wider than shoulder width apart and lower the upper body towards the floor. Repeat ten times.

Superman push-ups on half foam rollers:
In the plank position place your hands on the flat surface of the half foam rollers. Hold for ten breaths. To increase the intensity, maintain a flat back and rock the rollers, left and right, as fast as possible. Rest for one minute and repeat three times.

See you on the first tee!
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    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 or visit