Part 1: Upper Body Conditioning Exercises
Out on tour, the pro’s are all using them... Small and portable, the resistance band can be carried in your golf bag ready for a warm-up session or an impromptu work out. There is no easier or more versatile way in which to focus on improving levels of physical strength, flexibility and balance – all of which benefit your swing technique.
Each of the simple exercises devised through GolfBand’s research are proven to be effective for developing and maintaining strength and flexibility in muscle groups specific to golf. Strength is important, but flexibility is the real key – the better your range of motion, the more easily you will be able to make and repeat a sound swing. This is where resistance training really comes into its own; a couple of 20-minute sessions a week is all it takes to make a difference to your levels of flexibility. You may not get to play as often as you would like, but with regular training at home, you will enjoy the flexibility that allows you to produce your best golf more often.
Differing from free weights, the bands allow tension to be maintained throughout each exercise when your muscles shorten and lengthen. A range of bands offer varying degrees of tension, and each one can be adjusted to satisfy individual needs so that you work your muscles differently, which weight machines cannot do.
Golf International readers are invited to take advantage of a special discount at GolfBand’s online store (see overleaf for details) – so why not commit to some game-improving training this winter?
LAT PULL DOWN WORKS THE UPPER BACK
(Latissumus Dorsim & Tapezius)
REVERSE FLY WORKS THE POSTURAL MUSCLES OF THE UPPER BACK
(Rhomboids, Trapezius muscles rear deltoids)
The upper back muscle group is the largest muscle group in the upper body. Strengthening these muscles (Traps, Lats & Rhomboids) will help to control the backswing and help a golfer keep a good posture during the swing. The Trapezius is a large muscle that helps to move the shoulder blade and support the arm. The shoulder blades play an important role in the swing as they provide stability for the arms and body and allow the mobility to swing the club on plane. Strong shoulders help support your swing, control your club and aid your follow-through.
DOUBLE ARM BICEP CURL WORKS THE FOREARMS, SHOULDERS & BICEPS
Strength in your arm muscles will help you to increase your clubhead speed, resulting in increased length off the tee. Stronger arms and wrists also help you play shots around the green and from out of the rough. The large muscle on the back of the arm (Tricep) is responsible for the straightening of the arm. It aids extension and width in the swing, helps with the connection between arm and body and assists in achieving maximum impact between the club and the ball.
DOUBLE ARM TRICEP KICK BACK
REMEMBER, ALWAYS COOL DOWN
After exercise it’s important that you ‘train down’ with a period of cooling off.
You should try to perform some light cardiovascular work, perhaps a gentle walk and a series of light stretches for your legs, chest & back muscles.
PRO TIP: Balance is essential at every stage. It’s important to exercise equal and opposing muscles to ensure good muscle and body balance and to exercise dominant and non dominant sides equally.
When using the GolfBand start an exercise with minimal tension and ensure it is never slack. Maintain tension in the band throughout, make sure you perform the entire exercise with control and full range of motion to get the full effect of the workout.
Different strengths of GolfBand are available to suit all ages and abilities. Visit www.golfband.co.uk for details.