Coach Jamie Greaves excels in golf health, having labored with plenty of tour gamers and reached a handicap of scratch. We lately caught up with him to debate the perfect higher physique and arm workout routines for golf and the way golfers can guarantee they continue to be in tip-top form.
On this article, Jamie shares a mix of seven higher physique and arm workout routines for golf that may be carried out simply at dwelling. All the workout routines have been put along with a watch on having very minimal equipment.
The most effective higher physique and arm workout routines for golf
Jamie mentioned: “There’s a
false impression that when you prepare your higher physique, you’ll be too stiff to swing a
golf membership, however that isn’t going to occur.
“Somebody doesn’t simply do just a few
push-ups after which lose the flexibility to swing a golf membership—as an alternative, it should
enhance your vary of movement, which in flip improves your golf.
“The physique likes motion, however trendy life is sort of static—so the extra you’ll be able to transfer, the higher you’ll carry out.”
1. Yoga push-ups
“I’m an enormous fan of push-ups—they’re
a staple train. We additionally know that pushing power and energy correlates to
clubhead pace, so it’s essential that golfers work on this.
“This train encourages extra
freedom by our shoulders and scapulas, particularly, so there’s an added
profit from that. In the event you can’t carry out push-ups from the ground, elevate the
fingers as an alternative. The upper they’re lifted, the much less share of physique weight
that you must push.
“Discover issues round the home (like a espresso desk) and discover the suitable stage for you. I nonetheless do push-ups myself, and, for tour gamers particularly, this is likely one of the first issues I inform them to do.”
2. Banded Z Press
“This can be a comparable sort of train to
the push-up. Many individuals have shoulder aches and pains—as an example, a typical
workplace employee will likely be sitting at a desk all day, in order that they gained’t are likely to really feel too
nice come the top of the week.
“I take advantage of the Z Press in quite a bit in
warm-ups, because it’s a good way to revive some motion by the shoulder and
strengthen the again a part of them. It helps with that ‘proud’ chest feeling
fairly than the rounded place many people battle with.
“I prefer to name this a ‘shoulder well being train’ because it helps the shoulders to really feel and transfer higher. It’s an excellent choice at dwelling or as a warm-up earlier than doing heavier higher physique weights within the health club.”
3. Banded Low Row
“Pulling actions once we don’t
have a lot entry to equipment are extra of a problem, however, with a resistance band, they’re
very simple to hold out.
“I just like the low row movement because it’s
difficult to cheat due to the seated place on the ground. You may’t use any
leg drive, so it’s essential to use your higher physique. It challenges the again a part of the
shoulders, and also you get that good feeling of the shoulder blades being pulled
again, too. I’m a fan of encouraging freedom by the shoulder blades—however
not a fan of pulling the physique right into a sure place and holding it.
“I like the liberty by the physique, and it is a nice train for moving into the again and rear elements of the shoulder.”
4. Banded Single Arm Row & Attain
“This can be a wonderful means to enhance higher physique rotation. In golf, we hear quite a bit about thoracic rotation through the trunk, however many people don’t have the flexibility to rotate the rib cage and get that massive flip within the swing. Nonetheless, this is likely one of the finest methods to get the good thing about power coaching and nonetheless goal the again and rear a part of the shoulders—and it additionally provides that facet attain.
“Right here, you might be creating freedom by the rib cage and trunk and serving to with the mobility facet of issues, too. So, it’s a power train that doubles up as a trunk mobility one, too. I take advantage of this quite a bit within the health club with cable machines, however you’ll be able to replicate it nicely at dwelling with the band.”
5. Bear Faucets
“This train works on shoulder
stability and your core. In golf, we additionally love speaking concerning the core, and fairly
than sit-ups, I favor to problem myself otherwise.
“I do a variety of warm-up drills on this place, and it’s nice to problem the core in anti-extension. Generally, I’ll additionally put a weight on my consumer’s decrease again (you need to be capable to do that train with out it falling off).
“You have to be so secure by the core, hips, and decrease again space that you just’re not twisting as you do that. This challenges the shoulders quite a bit as you’re in a three-point contact place with one arm pressed into the ground, however you’re additionally working your core laborious as nicely.”
6. Banded Torso Rotation
“This can be a rotational motion
towards some resistance.
“You’re utilizing your core to supply
the motion, however there’s additionally full stress earlier than transferring again. It’s important to
management the motion, which makes this virtually two workout routines: producing drive
as you progress the band and, as soon as at full stress, controlling and resisting the
pull-back.
“That is useful for mobility within the trunk space, and you need to really feel the core working fairly laborious. When you’ve obtained the motion down, you’ll be able to add extra explosiveness into it and use it extra as a pace train. I usually begin slowly and enhance the pace in time.”
7. Low to Excessive Chop & Cease
“You don’t have to make use of a medication
ball or something fancy for this—even a soccer will do. That is all about
engaged on pace. You need to be robust by your higher physique, secure sufficient
by your shoulders, and explosive.
“Throwing balls round is nice for growing that, however watch out doing this in your house. Act as if you’ll throw it however then cease, so that you’re engaged on de-acceleration, too. Consider it virtually just like the emergency cease train in your driving check—you get issues in control, after which you must hit the brakes immediately. Make it as laborious as doable and cease quick. Having the ability to decelerate is absolutely necessary, and this train means that you can work on that particularly.”
About Jamie Greaves
Jamie is a power and conditioning coach and eager golfer, having reached a handicap of scratch at 16. He has labored with plenty of tour golfers, together with Charley Hull, and he has his personal golf fitness app to ‘assist golfers transfer higher, get stronger and swing quicker’.
For extra on Jamie, go to www.jggolffitness.co.uk.
With a correct coaching routine that features common higher physique work and particular arm workout routines for golf like those detailed above, you’ll be able to guarantee your physique stays in the perfect situation it may be always—which may massively enhance your recreation.
However earlier than heading out on your subsequent spherical of golf, you would possibly need to take into account defending your self and your tools with specialist golf insurance, too.
With Golf Care, insurance policies embrace Gear Cowl as much as £7,500 and Public Legal responsibility as much as £10m, so you’ll be able to play with full peace of thoughts.
Click on on the banner under to study extra and get an online quote.
