Golf Fitness Training Programs For Golf Performance And...
Golf Fitness Training Programs To Prevent Injuries
Golf fitness training programs will not only improve your golf game...But will also go a long way to improving your over-all health and prevent everyday aches and pains.
Many Golf Associations believe that golf fitness training programs should be used as much as possible in order to improve performance and prevent injuries while playing golf.
Riding golf carts is convenient during a round of golf but not using a cart is much better for your body. Walking will help in blood circulation, it's good for your heart, and to a lesser extent, will help you keep the weight off.
While walking is a good thing to do it's not the best type of exercise for golf. In order to be fit enough for golf you need to actively get involved in various types of golf fitness training programs including a good golf strength training program.
There have been many studies proving that
golf fitness training programs
will have positive effects on every aspect of your golf game in addition to general fitness and health.
I've been a certified golf conditioning expert for almost 20 years and have seen the tremendous health & fitness benefits of a good golf strength training program and golf fitness training programs have for golfers of all ages and abilities.
We'll take a look at a couple golf fitness training programs next. The first golf strength training program will help to relieve any pain or discomfort you may feel while golfing and will help to prevent golf related injuries.
The second golf strength training program will drastically improve your golf game itself. Let's get started and remember to see your physician before starting any type of fitness training programs.
"Exercises To Use In A Golf Strength Training Program For Injury Prevention"
Injury Prevention Exercises For A Golf Strength Training Program - #1: Internal Rotations Using A Rubber Band, Cable Machine Or Dumbbell.
You'll need either an exercise ball (your best option) or a weight bench. Sit down keeping your back straight and your elbow tight to your side. Now begin by rotating your hand outwards and away from your body. Grab hold of the cable handle, band or dumbbell.
Next rotate your hand back while keeping your elbow tight to your side. Repeat for the required number of reps then switch arms.
Sets: 2
Reps: 15
Injury Prevention Exercises For A Golf Strength Training Program - #2: External Rotations Using A Rubber Band, Cable Machine Or Dumbbell.
Using the same equipment as above, rotate your hand towards the center of your body and grasp the cable handle. Now rotate your hand back out while keeping your elbow tight to your side.
Repeat for the required number of reps then switch arms.
Sets: 2
Reps: 15
Injury Prevention Exercises For Golf Fitness Training Programs - #3: Abdominal Crunches
These are just regular crunches performed lying with your back flat on the floor with your knees bent. Make sure you just raise your shoulders off the floor and don’t pull your head with your hands.
Sets: 2
Reps: 20
Injury Prevention Exercises For A Golf Strength Training Program - #4: Prone Supermans
This is a tough exercise for some people but it's very effective. Start by lying face down on the floor with your arms at your sides. Raise your chest and head off the floor while keeping your feet touching the floor. Return to the start and repeat.
To make this exercise a little harder you can extend your arms above your head.
Sets: 2
Reps: 20
Injury Prevention Exercises For A Golf Strength Training Program - #5: Back Rolls
Lie on your back with your legs pointing upward but your knees bent. While keeping your shoulders on the floor rotate your legs to one side until they come in contact with the floor.
Return to the start and repeat to the other side.
Sets: 2
Reps: 15
Injury Prevention Exercises For A Golf Strength Training Program - #6: Back Bridge
Lie on the floor with your knees bent and your feet flat. Press your heels downward so your hips come up off the ground. Hold this position for a count of 10 then return to the start.
Sets: 2
Reps: 15
"Exercises For Golf Fitness Training Programs"
Golf Fitness Training Programs – Exercise #1: Dumbbell Golf Swings.
Hold a dumbbell with both hands in front of you and position in the golf address position. Then swing forward using your regular golf swing (just as if you were using your golf club) and follow through. Then simply return to the start and repeat for the required number of reps.
Sets: 3
Reps: 8 - 10
Golf Fitness Training Programs – Exercise #2: Transverse Reach Using A Medicine Ball (you can also use a dumbbell).
To begin this very important
golf strength training program
exercise stand with your feet approximately hip width apart while holding the medicine ball at your waist level.
Next, place your right foot two – three feet to your right side. Lean your upper body forward while at the same time "sitting" your right glute back. Extend your arms down, with the medicine ball, just past the end of your right foot so that it just barely touches the floor.
Hold in this position for a second then push off with your lunging foot to return to the start. Repeat for the required number of reps then switch feet.
Sets: 3 Reps: 8 - 12
Golf Fitness Training Programs – Exercise #3: Alternate Dumbbell Lunges
Hold a dumbbell in each hand and stand with your feet hip width apart with your rams hanging down at your sides.
Then step forward with one leg at a time creating a ninety degree angle at your knee joint. Lower your hips until your back knee almost touches (but not completely) the floor. Next, pushing off your extended front foot and return to the start. Switch legs and repeat.
Lie down on a flat bench and hold a dumbbell in each hand, elbows pointed out. Press one dumbbell up at a time above your chest until just before your elbow locks out.
Then in a very controlled manner lower the dumbbell to the starting position and alternate arms and repeat the exercise with your other arm. Continue until you have completed all the required reps.
Sets: 3 Reps: 10 - 12
Golf Fitness Training Programs – Exercise #5: Back Rows Using An Exercise Ball.
To perform this exercise lie face down on a double-bladder exercise ball with the ball positioned under your abdominals. Next, hold a dumbbell in each hand and "row" them up to your shoulders while keeping your elbows out and squeezing your shoulder blades together at the top.
Sets: 3 Reps: 10 - 15
Golf Fitness Training Programs – Exercise #6: Single Arm Standing Cable Bicep Curls.
Face an adjustable pulley / weight stack with the handle positioned as low as it will go. Starting from your waist height curl the cable up until your forearm comes in contact with your bicep, pause for a count of 1, then slowly return to the start.
Perform the required number of reps then switch to the other arm and repeat.
Sets: 3 Reps: 8 - 12
Golf Fitness Training Programs – Exercise #7: Cable Wood Chops.
For this exercise you can also use one of the many types of exercise "rubber bands" that are available.
Adjust the cable so that the handle is in the highest position. Stand parallel to the weight stack with the cable handle in front of your body and grasp it with both hands above your head.
Keep your arms straight and rotate your body down and away from the top as if you were chopping wood. Return to the start and repeat. Then switch sides and do the exercise again.
Sets: 3 Reps: 25 - 30
Golf Fitness Training Programs – Exercise #8: Triceps Pushdowns.
Standing facing a weight stack using a high pulley, grip a machine attachment bar with your palms facing down. Lower bar so that your elbows are at a ninety degree angle.
Keep your shoulders back and your elbows tight to your sides. Push the bar down until your arms are fully extended. Slowly return to the starting position and repeat.
Hold a dumbbell in each hand at your shoulder level. Perform a normal squat but as you start to rise up, press both dumbbells up above your head and repeat.
Sets: 3 Reps: 10 - 12
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Do you have a unique and effective golf fitness training program or information? What has been your experience with this type of training? Or do you have some good information that I may have missed? Share it!
