Gearing Up for Improved Golf Swing
 In
order to prepare for the upcoming season of golf and to improve your golf swing,
the implementation of golf fitness
exercises geared to develop your body in the golf swing is needed. This type
of program will prepare the body for the golf swing and golf next season.
There are a series of golf training exercises to prepare your golf swing.
Practice is very important to master your craft. The hands and
wrists matter but in order to get that powerful swing, you need to use some
muscles in your trunk and
legs areas as well.
The muscles of the
core are the foundation of your golf swing so proper conditioning will make
a huge difference in the power you get from your long shots. Good core strength
allows you better endurance so your short game is more precise, fresh and
controlled. The core exercises work the muscles of the
abdominals,
back and
hips. Many other muscles attach to this area so the midsection is considered
the foundation of all movement. Core training is training the foundational
elements of your body: abdomen, lower back, hips, upper back,
thighs,
hamstrings and joints. If you have a strong and stable body core, you will
be able to build a powerful, fit body.
As the woman golfer improves her
flexibility parameters in relation to the golf swing. She may be
able to create a bigger shoulder turn, which may increase the distance
of her drives
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 Plank
With Leg Lift
Its basic exercise for core stability and strength.
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With your forearms and toes on the floor. Keep your torso straight and
rigid and your body in a straight line from ears to toes with no sagging or
bending.
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Your head is relaxed and you should be looking at the floor.
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Hold this position for 10 seconds, building up to 30, 45 or 60 seconds.
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Slowly raise one leg 5-8 inches off the floor
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Count to two and slowly lower your leg to the floor.
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Switch legs and repeat.
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Do about 2-3 sets of 10 reps.
Back Hyper-Extensions
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Lie on your stomach.
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Extend your legs straight, clasp your hands behind your back.
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Lift your legs and your torso off of the ground as high as you can
simultaneously.
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Make sure you lift your upper torso and your legs entirely off of the
ground with each rep.
 Lunge with a Twist:
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Assume a standing position with your arms straight and hanging down in
front of you, holding your medicine ball or dumbbell.
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As you step forward with one leg, rotate your upper body to that same
side, holding the medicine ball or dumbbell chest high the whole time.
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Return to starting position and do the opposite leg.
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Repeat each side 10 times for 3 sets.
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If you are consistent with this exercise, you will see improvement in
your golf swing speed, power and distance in a very short period of time.
Oblique Crunches
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Lie on your back and cross the left foot over the right knee, hands
behind your head.
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Keeping lower back pressed into the floor, lift your shoulder blades off
the floor and then curl your upper body diagonally across your body towards
your left knee.
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Contract your abs and oblique's as hard as you can at the top of the
movement.
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Resist on the way back down.
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Repeat for 12-16 reps before switching sides.
 Squats:
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Stand with feet hip-width apart and, for added intensity, hold weights
at shoulder level or at your sides.
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Bend the knees, and lower into a squat, keeping the knees behind the
toes. Imagine that you're sticking your butt out behind you, but keep the
torso upright and contracted.
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Press into the heels to stand up.
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Repeat for 2-3 sets of 8-16 reps
Barbell Reverse Wrist Curl
- Sit and grasp bar with narrow to shoulder width overhand grip. Rest
forearms on thighs with wrists just beyond knees.
- Raise barbell by pointing knuckles upward as high as possible. Return
until knuckles are pointing downward as far as possible. Repeat.
A power golf fitness program will help you hit the ball harder and
straighter than ever while protecting you from those
aches
and pains that nag you after every round of golf or trip to the driving range.
-
WF Team
Dated 17 November 2011
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