Six Golf Exercises to Hit the Links With Confidence

Gateway Garden Center

with HAC Personal Trainer Ashley Boyer

1. Lying Thoracic Cable Rotation

(A) When performing the thoracic rotation, keep your knees stacked and your hips still. You can choose to use a yoga block or small pillow for head and neck support, if needed. (B) Try to feel the rotation through your upper back (from the bottom of the ribs to the top of the shoulder blades).

Gateway Garden Center
2. Half-Kneeling Medicine Ball Rotational Throw

(A) Stand next to a wall with your shoulders perpendicular to the wall. Get into a half-kneeling stance – your outside knee and inside foot should be planted on the ground with both knees forming 90-degree angles. Start by holding your medicine ball in front of your outside hip. (B) In one motion, rotate through the trunk to throw the ball at the wall, then catch it and rotate back to starting position. Think about keeping a good posture as you throw the ball up and over to the wall and as you catch it again.

3. Single Leg Shoulder Press into Lateral Lunge
Keep your eyes focused on something in the room to help with your balance.

(A) While balancing on your right leg, raise your right arm into a shoulder press. (B) Return your weight back to your shoulder, (C) then slowly extend your left leg, lowering yourself into a lateral lunge. Throughout the motion, keep your posture upright while ensuring that your knees don’t travel over your toes. Drive through your left heel to return to standing, then press up with your right arm to return to starting position. Complete all your reps, then switch to balance on your left leg and lunge on your right.

4. Bulgarian Split Squats
Rear foot should be placed on elevated surface

(A) Reach your left leg back behind you, resting the top of your foot on a bench or other sturdy, elevated surface. The lower the elevation, the easier the exercise will be. Plant your right foot on the ground a comfortable distance in front of you. (B) Bend at the knees and descend in a controlled motion until your back knee comes close to touching the ground, making sure to keep the torso upright. Avoid placing your legs too far apart. Too wide of a stance can cause pain in the groin and hip flexor of the rear leg and lead to excessive arching of the lower back. You should feel a slight stretch in the left hip flexor, but no pain. Complete all your reps, then switch sides.

5. Split Stance Single Arm Cable Press with Slight Rotation

(A) Start in a split stance facing away from a cable stack. Hold the cable in the hand opposite your forward leg (i.e., if your right leg is forward, the cable strap should be in your left hand). Make sure to anchor the cable at about chest height. (B) In one motion, press the cable straight in front of you and simultaneously pull your opposite arm in. This will create a reciprocal action, allowing for rotation to occur through the thoracic spine. Return to start position, complete all your reps, then switch sides.

6. Split Stance Cable Row with Lunge
Think of this exercise as the inverse of the cable press.

(A) Start in a split stance facing away from a cable stack. Hold the cable in the hand opposite your forward leg (i.e., if your right leg is forward, the cable strap should be in your left hand). Make sure to anchor the cable at about chest height. (B) In one motion, press the cable straight in front of you and simultaneously pull your opposite arm in. This will create a reciprocal action, allowing for rotation to occur through the thoracic spine. Return to start position, complete all your reps, then switch sides.

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