Strengthening Exercises

Please Note: Some of the following stretches require the use of a FITforeGOLF Strength Trainer device.

These stretches are golf specific. They target the golf muscles in your trunk, shoulders, wrists and forearms.

Strength training has a valuable role in preventing injury, and increasing the number of years golfers are able to stay competitive.

The golf swing involves a full and powerful rotation of the body. The main muscles responsible for this rotation are the abdominals, particularly, the oblique and transverse abdominal muscles. Increasing their role in the golf swing will increase club head speed and driving distance.

Benefits from strength training include stronger muscles, increased bone density and thicker ligaments, improved speed, endurance and performance and greater ability to withstand stress and injury to your back, wrists, elbows and shoulders.

Special Instructions

Warm-up first.	Stretch after the exercises (see First Tee Stretching Exercises 6, 9, 10, 11 & 12)
Exercises should be performed slowly and deliberately.	Keep your head and spine in good postural alignment.
Maintain normal breathing	Perform 3 sets of 10-20 repetitions for each exercise

CAUTION: If you have any health concerns or are unsure about starting a strengthening program, consult your doctor before proceeding. Strengthening exercises should cause fatigue but not pain. STOP IF YOU FEEL PAIN. Minor short-term discomfort may be experienced with this program however, prolonged discomfort should be investigated.

Backswing Abdominal
#1

1.	BACKSWING ABDOMINAL

Place the anchoring strap in a door frame at mid-thigh height. Close the door so the tubing cannot be dislodged. Grip the FITforeGOLF Strength Trainer like a golf club. Get into your normal golf stance and move away from the door until you feel resistance. Tighten your abdominal muscles. Start your backswing away from the imaginary ball and against the elastic resistance. Your arms, shoulders and upper body should be one stable unit. Keep your arms straight (do not bend at the elbows) and your hips from moving. Your arms will not get very far before the tubing stops further motion. Return to the start position and repeat. CONCENTRATE on pulling in your abdominal muscles with each repetition.

Downswing Abdominal
#2

2.	DOWNSWING ABDOMINAL

Turn and face the opposite direction to the Backswing Exercise. Grip the FITforeGOLF Strength Trainer like a golf club. Get into your normal golf stance and move away from the door until your arms are held part way into the backswing. Tighten your abdominal muscles. Take your downswing through the impact zone and against the elastic resistance. Your arms, shoulders and upper body should be one stable unit. Keep your arms straight (do not bend at the elbows) and your hips from moving. Yours arms should reach a position above your front foot before the elastic resistance stops further motion. Return to the start position and repeat. CONCENTRATE on pulling in your abdominal muscles with each repetition.

3.	SHOULDER EXTERNAL ROTATORS

Attach the anchoring strap in a door frame at elbow height. Close the door to secure the FITforeGOLF Strength Trainer tubing. Stand beside the attached tubing. Hold the grip with your hand furthest from the door. Keep your elbow bent and your upper arm against your side. Rotate your lower arm away from your body and against the elastic resistance. Fatigue should be felt in the back of your shoulder. Face the other way and repeat on your other side.

Shoulder Internal Rotators
#4

4.	SHOULDER INTERNAL ROTATORS

Attach the anchoring strap as in Exercise 3. Grip the FITforeGOLF Strength Trainer with your hand closest to the door. Keep your elbow bend and your upper arm against your side. Rotate your arm in toward your body and against the elastic resistance. Fatigue should be felt in the front of your shoulder. Face the other way and repeat on your other side.

Rhomboid & Middle Trapezius
#5

5.	RHOMBOID & MIDDLE TRAPEZIUS

Hold each end of the FITforeGOLF Strength Trainer tubing. Raise your arms straight out to the front. Keep you arms straight and spread your arms apart against the elastic resistance. Squeeze your shoulder blades together as you do this exercise. Fatigue should be felt behind your shoulders and between your shoulder blades.

Wrist Flexors #6

6.	WRIST FELXORS

Sit down. Rest the outside of your right forearm on the top of your right thigh. Grip the FITforeGOLF Strength Trainer in your hand, palm facing up. Add resistance to the tubing by adjusting the labelled centerpiece and securing it under your foot. Keep your forearm in contact with your thigh. Slowly curl your wrist up as far as possible against the elastic resistance. Fatigue should be felt on the back of your wrist and the outside of your arm. Repeat on your left side.

Remember: pull in your abdominal muscles for each exercise and maintain your golf stance.

7.	WRIST EXTENSORS

Repeat Exercise 6 by gripping the FITforeGOLF Strength Trainer, palm facing down. Add resistance to the tubing by adjusting the labelled centerpiece and securing it under your foot. Keep your forearm in contact with your thigh. Slowly curl your wrist up as far as possible against the elastic resistance. Fatigue should be felt on the back of your wrist and the outside of your arm. Repeat on your left side.

8.	PUSH-UPS

Lie on your stomach. Place your hands close to your body. Keep your knees in contact with the floor. Tighten your abdominals. Keep your thighs and trunk in a straight line. Perform a push-up by straightening your arms as far as possible (they should straighten completely). Return to the start position and repeat. Fatigue should be felt in the back of your uppers arms and in your abdominals.

Abdominal Curls
#9

9.	ABDOMINAL CURLS

Lie on your back with your knees bent. Pull your toes (but not your heels) off the floor. Overlap both hands in front of you and keep your arm straight. Tuck your chin in. Pull in your abdominals. Curl up your trunk until the finger tips of both hands just reach your left kneecap. Your shoulder blades should just come off the floor. Hold for 2-3 seconds. Return to the start position and repeat 10-20 times. Remember to repeat the exercise reaching for your right kneecap.

For more information about FITforeGOLF Inc., please visit their website at www.fitforegolf.com


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