Continuing on our Your Body Faults are Your Swing Faults series, we now move on to the exercise portion. These exercise components should be done every other day.
EXERCISES:
1. Swiss Ball Hip Extensions- to strengthen glutes and low back
1-2 sets of 8-10 reps
- Lay on a ball, keeping shins vertical the entire time, lower but to floor and lift. Squeeze the glutes at the top each time.
Ball-Hip Extensions
Ball- Hip Extensions
2. Squats- to improve overall function of hips, knees, ankles and low back
1-3 sets of 10-15 reps
- Stand with feet at shoulders width, arms out in front of you, chest up, head neutral, small arch in lower back (not flat or rounded!), draw belly button in and hold while moving. Squat down like trying to sit on a chair behind you, keeping your weight more in your heels. Concentrate on your glutes!
Squats
3. Prone cobra- to improve posture
1 set of 6 to 9 reps of a 20-30 second holds.
- Lay on stomach and place arms at a forty-five degree angle with hands flat on floor, arch upper body off floor and squeeze shoulder blades down and together, which will force your arms to rotate outward with the hands facing forward, make sure you keep your head neutral.
Prone Cobra
So give these a try. Do them every other day for a week and see how your body and swing feels different than it did when you started!
Don’t forget! Make sure to do them before a lesson and before you play so that your body is better prepared to learn and duplicate!
BIO
Dee Tidwell is the Director of Golf Fitness at McGetrick Golf Academy and the owner of Championship Golf Fitness and golffitnessguys.com. He has successfully coached high handicappers to junior golfers as well as PGA players Arron Oberholser and Joe Durant to 2006 wins. His program of stretching, conditioning, stability, strength, and nutrition has been developed and tested to improve any golfer’s ability on the course and in life.
303-883-0435 deetidwell@hotmail.com www.championshipgolffitness.com www.golffitnessguys.com
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