Golf is a sport that requires strict and precise hand-eye coordination. Strong and efficient muscular activity positively affects hand-eye coordination. You need to train specific muscle movements to become a top golfer. Strengthening your inner abdominals, internal and external obliques, shoulders, arms, quadriceps, and gluteals are program objectives.
Bosu Squats
Bosu squats enhance lower body strength and balance. Place a bosu ball with the platform side up. Stand on the bosu platform with your feet shoulder width. Cross both of your arms over your chest. Bend your knees while sitting your buttocks down. Flex your waist slightly to create a vertical line from your shoulders to your ankles. Hold for about three seconds just before your thighs are horizontal to the floor. Elevate your hips to straighten your legs. Begin another repetition once your knees are nearly fully extended. Cease the exercise once your balance is compromised. Maintain a constant abdominal contraction throughout the movement.
Trunk Rotation Chops
Trunk rotation is the primary joint action of the golf swing. A medicine ball provides external resistance to the simulated swinging motion. A light medicine ball -- 2 to 4 lbs. -- is recommended for most. Stand up with your back and legs straight. Straighten your arms while holding the medicine ball with both hands. Position the medicine ball outside and below your right hip. Swiftly bring the medicine ball diagonally upward by turning your trunk. The medicine ball ends up outside the left shoulder. Control the ball down diagonally until it reaches its original position. Switch the direction of the rotation chop once you complete a full set. The trunk rotation chop should be done in an explosive and orthopedically sound manner.
Shoulder Flexion/Lateral Rotation
A dumbbell shoulder flexion strengthens the anterior deltoid -- the front shoulder. Performing a lateral rotation adds a core stabilization dimension. Stand with your back and legs straight, feet shoulder-width apart. Hold a dumbbell in each of your hands, arms hanging at your sides. Move the dumbbells forward and up until your hands are shoulder level. Rotate your hands and arms to the right by turning your trunk. Your lateral rotation range of motion is determined by how much movement your trunk can tolerate. Pause slightly once your arms pivot back to the center. Gradually bring the dumbbells back down to outside your hips. Execute another shoulder flexion before laterally rotating the dumbbells to the left. The dumbbells need to be light enough to allow a fluid lateral rotation.
Bicep Curl/Single-Leg Stance
Dumbbell curls are one of the better isolation exercises for the biceps, and a single-leg stance boosts weight-bearing stability and power. Stand up with your torso erect and left leg straight. Bend your right knee and elevate your right lower leg. Grasp a dumbbell in each of your hands, palms up. The resistance of the dumbbells varies based on the individual. Start with each of your arms hanging vertical to the floor. Flex your elbows to curl the dumbbells forward and upward. How much your elbows bend dictates a full range of motion. Slowly allow the dumbbells down to straighten your arms. Complete all the repetitions while sustaining your single leg balance. Change leg roles during your follow-up set. The inside of your elbows should stay tucked into your sides.
References
- "Exercise Technique Manual for Resistance Training"; NSCA; 2008
- "Sports Conditioning"; Micheal Boyle; 1995
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