GOLF EXERCISE
Exercises specifically for golfers
The exercises are specially chosen to strengthen the stabilizing muscles, improve control in the golf swing and increase the stroke length.
Push-up
Lower the ropes to the desired height and do the push-up. “Shoot your back” after straightening your arms. Avoid supporting your arms against the ropes.
Lying Rowing / Pull-Ups
Sitting, standing or lying backwards under the appliance. Arms stretched up with “ski grip” in the straps or use PowerGrip. Tighten abdominal and back muscles. Pull the shoulder blades together, bend the elbows and pull the upper body up. Slowly lower yourself again.
Seated Elbow Extension, Dips
Sittende albueekstensjon 1 - ExorLive
Sit with the seat under the appliance. Hands in straps or PowerGrip. Keep your elbows bent and make sure they are pointing backwards at all times. Press your hands into the straps / PowerGrip, stretch your elbows and lift the seat from the ground. Straighten your back. Watch video for progression of difficulty.
Lying Plank
Ryggliggende planke 4 - ExorLive
Lie on your back with your heels in the straps. Tighten your abdominal and back muscles, press your heels into the straps and lift up the seat. Stabilize the body. Avoid lifting yourself up to the bridge.
Sling training provides increased stroke length for golfers
Seiler S, Skaanes PT, Kirkesola G.
Effects of Sling Exercise Training on maximum clubhead velocity in junior golfers.
Medicine & Science in Sports & Exercise 38 (5): S286, 2006
Lateral Plank
Lie on your side with your legs in a wide sling, leaning on your forearm. Tighten your abdominal and back muscles, lift the seat and keep your body in a horizontal position. Avoid bending your hips. Can also be performed on a straight arm and with a narrow sling.
Abdominal hip flexion, crunch.
Lie on your stomach with the support of your forearms. The shoulder joint just above the elbow. Wide or narrow slings and straps can be used. Tighten your abdominal and back muscles, and lift your body up to a horizontal position. Bend your knees and hips and pull your knees to your chest. Avoid moving your upper body forward.
