10
Minute Golf Exercise Program
By Mike Pedersen, CPT, Golf Fitness Expert
I often hear “I have no time” as the main reason
for golfers not embarking on a golf exercise program. This
can be broken down into daily choices and other issues,
but we won’t play psychologist today. Although I am
not a big believer in all the hype of 8 minute abs, 2 minute
workouts, etc., I have put together a simple golf exercise
program that can be done in 10 minutes.
If after reading this article, you still don’t have
the time, I don’t know what to tell you. I must warn
you that 10 minutes won’t help you become the fittest
golfer on the course, nor will it warrant impressive results,
but it will help you see improvement in your power, distance
and range of motion throughout your swing.
With this concise golf exercise program, I focused on the
core. Core strength and flexibility will be the quickest
way to more power and distance. Being able to rotate further
on your backswing (with minimal tension) and completely
into a full finish will increase your clubhead speed dramatically.
This routine does require a couple of pieces of inexpensive
equipment (stability ball, tubing and handweights). You
cannot expect to do any fitness or exercise routine without
something. These pieces can be purchased anywhere (even
Target), for very little outgo.
Ease into this routine. Do it once or twice the first few
weeks to allow your body to adapt. Do not be afraid to do
this program during the season (now). No better time to
start your golf improvement program than right now!
Seated Twist
w/Tubing:
Using door attachment, place tubing
3 feet from ground in door.
Place ball several feet from door.
Grab both handles with both hands.
Face sideways from the door; raise
hands to chest high arms extended.
Rotate hands holding tubing away from
door until it gets tight.
While keeping hands at chest high return
to starting position, but maintain tension on tubing
at all times.
Repeat until full set is done and reverse
motion and position facing the other way. Complete
3 sets of 12 reps both sides.
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Russian Twist w/Stability & Single
Dumbbell:
Sit on ball, holding single dumbbell in both hands.
Slowly walk feet out until ball is under mid back.
Arms extended straight over chest.
Bend knees and slightly raise hips.
Rotate to right until left shoulder comes off ball,
then rotate to left.
Repeat for 3 sets of 10 repetitions.
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Plank w/Stability
Ball:
Place forearms on ball and slowly roll
out.
Roll out until body is perfectly straight.
Hold position for 15 seconds,release
and repeat 3 times.
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Side Plank w/Dumbbell:
Lie on side, with weight on right forearm.
Raise hips up to create a straight line from feet,
hips and shoulders.
With left arm holding a light dumbbell, raise
it up to a vertical position.
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There you go! Four very effective core exercises that
will improve your power, stability and overall distance
with all the clubs in your bag.
About The Author:
About The Author:
Mike Pedersen is an internationally known golf performance
fitness expert. He has been featured in the top golf
magazines in the world, and a guest on over a dozen
golf talk radio shows. He is the founder of the number
one golf training site on the net at Golf-Trainer.com |
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