Swap bench presses for cables. Static split squat with single-arm opening arcs and rotation.
You can still work on your push strength while integrating it into a full-body rotational movement. Bench presses lock the body in rigidity, which limits rotation.
15 repetitions each side, 3 sets
Swap dumbbell chest presses for an open-book stretch
We need the thoracic spine to be able to rotate, not to be stiff and rigid. Open your shoulders to also improve rotation and posture.
10 repetitions each side, 2 sets
Swap crunches for Pallof presses in golf posture
Target your true core in a way that better transfers to the golf swing.
15 repetitions each side, 3 sets
Swap heavy squats for single-leg split squats with superior push
The golf swing is asymmetrical so we need the use of both legs independently. Adding upper body movements onto lower body movements makes them more functional and better simulates the golf swing.
15 repetitions each side, 3 sets
Swap seated shoulder presses for spiky balling the glutes
Get mobile, not tight and rigid! Sitting tightens up your already-tight hips. Isolating a shoulder press can also tighten up your neck and shoulders. (Integrate it into a full-body exercise, as seen above.)
3 minutes each side, concentrating on tender areas
Swap bicep curls for full-body cable pivots
Work your full body in a throwing/pivot motion. Integrate your biceps into an efficient and golf-specific action.
15 repetitions each side, 3 sets
– Lauren Sanft is a Titleist-certified golf fitness instructor and director of Golf Fitness Co. laurensanft.com.au
