Pre-Season Training for Golf

Bridget Logan Women's Golf Reporter

As the winter months begin to slide away, golfers are ready to think seriously about getting back out on the course. When this happens you know the time has come to start that pre-season training program. Hopefully, golfers have been diligently working on their off-season training program throughout the winter and are already in pretty good shape. However, it’s never too late to start. Here is part 2 of the 3 part series on a Golf Training Program.

This is a program that I have used in the past and found very effective. However, there are many other very good exercises that you can substitute or use along with these. I think it’s a good idea to consult with a trainer or exercise professional to create a program specifically designed to fit your needs.

(Note: It is highly recommended that you consult your physician or health care professional before beginning any physical program!)

As the season approaches, more and more time will be spent on certain golf skills. The following program is similar to the Off-Season Program but designed to target specific body areas. Think about adding this program to your current cardiovascular training.

Pre-Season Training Program
(work out 2 days a week with 1-2 days off between workouts)

Hip Roll (for your obliques)

•1 set 15 to 25 reps
•Lie on your back.
•Hold an object behind your head for support or place your hands, palm down, under your buttocks.
•Bend your knees up with your feet firmly on the floor.
•Lower your legs to the right side until the upper thigh touches the floor.
•Return to the starting position then repeat the procedure to the left side.
•Keep your shoulders on the floor and do all bending at the waist.
•Inhale to the right and exhale to the left.

Dumbbell Side Bend (for your obliques)

•1 set 20 to 30 each side
•Stand erect with your feet about a foot and a half apart.
•Hold a dumbbell in your right hand with the palm in.
•Place your left hand on your waist.
•Keep your back straight.
•Bend to the right as far as possible then bend to the left as far as possible.
•Change the weight to the left hand and repeat the procedure.
•Do not bend the hips or knees, bend at the waist only.
•Inhale to the right and exhale to the left.

Twisting Dumbbell Bend to Opposite Foot (for your obliques and lower back)

•1 set 10 to 20 reps
•Stand erect with your feet about a foot and a half apart.
•Hold the dumbbells with the palms in.
•Keep your back straight, head up, and hips and knees locked.
•Twist your body to the right then bend down until the dumbbells nearly touch your right ankle.
•Return to the starting position.
•Repeat the movement to the left side.
•Inhale on the turn and exhale on the return.

Hyperextension (Lower Back)

•2 sets – 8 to15 reps per set.
•Lie on a bench with your upper body extended over the end.
•Lock your legs in place or have someone hold them.
•The bench should stop at your hips.
•Place your hands behind your head.
•Bend down at the waist so the upper body is vertical to the floor.
•Raise your torso straight up until slightly past parallel.
•Return to starting position.
•Inhale up and exhale down.

Lying Leg Crossover (for your hips and obliques)

•1 set – 15 to 30 reps each side
•Lie on your back.
•Hold an object (like a broom) behind your head with a grip that is wider than your shoulders.
•Try to keep your shoulders on the floor.
•Move the right leg over the left leg, as far to the side as possible.
•Keep the leg close to the floor.
•Return the leg to its starting position and repeat the movement with the left leg.
•Lock the knees and keep the legs as straight as possible.
•Inhale as you move the leg over, exhale as it is returned.

Rear Deltoid Raise with Pulley (for your rear deltoids)

•2 sets – 10 to 15 each arm
•Lie on the floor parallel to the wall and a wall pulley just far enough away to have a full range of motion (you might improvise a pulley).
•Hold the handle low with your right hand.
•Lie with your right arm in front of you and in line with your shoulders.
•Raise your arm in a semicircular motion until vertical above the right shoulder.
•Inhale going up and exhale going down.
•Reverse your body position and repeat with the left arm.

One Arm Triceps Extension (for your triceps)

•2 sets – 10 to 15 each arm
•Hold dumbbell in your right hand with the palm in.
•Sit on the end of a bench or chair with your feet firmly on the floor.
•Bend forward as far as possible.
•Pull your upper arm back until it is parallel to the floor. Your lower arm will be perpendicular to the floor.
•Pull your forearm back in a semicircle until the entire arm is now parallel to the floor.
•Hold the position for a moment.
•Return slowly to the starting position.
•Inhale on the way up and exhale on the way down.
•Repeat with the left arm.

Standing Dumbbell Triceps Curl (for your triceps)

•2 sets – 10 to 15 each set
•Hold the end of the dumbbell with both hands and raise it overhead to arm’s length.
•Stand erect with your feet about a foot and a half apart.
•Keep your upper arms close to your head.
•Lower the dumbbell behind your head until the forearms touch the biceps.
•Return to the starting position.
•Inhale going down and exhale going up.

Seated Palms Down Barbell Wrist Curl (for your inside forearms)

•1 – 2 sets – 15 to 20 per set
•Hold a barbell (or broom handle) with both hands, palms down, about 18” apart.
•Sit at the end of a bench or chair with your feet on the floor about 2 feet apart.
•Lean forward with your forearms resting on your upper thighs.
•Wrists should be over the knees.
•Lower the bar as far as possible.
•Then curl the bar back up as high as possible.
•Do not raise your forearms off your thighs.
•Inhale going down and exhale going up.

Seated Palms Up Barbell Wrist Curl (for your outside forearms)

•1 – 2 sets – 15 to 20 per set
•Hold a barbell (or broom handle) with both hands, palms up, about 18” apart.
•Sit at the end of a bench or chair with your feet flat on the floor about 2 feet apart.
•Lean forward with your forearms resting on your upper thighs.
•The backs of your wrists should be over the knees.
•Lower the bar as far as possible.
•Then curl the bar back up as high as possible.
•Do not raise your forearms off your thighs.
•Inhale going up, exhale going down.

Remember,the exercises above are ones that I have used and found effective in the past. They are not the only ones or necessarily the best, but they’re the ones I know and have used. I hope you find them interesting and inspire you to get in shape for next season. If nothing else, swing a weighted club. Even try swinging it in the opposite direction (left-handed and right-handed).

Have fun getting in shape!

•Never risk hurting yourself.
•Consult a physician or health care professional before beginning any workout program.
•It’s always a good idea to consult with a trainer or exercise professional to design a program specifically suited to you.
•Work out with a friend.
Related Articles:

In-Season Golf Training

Off-Season Golf Training

Related Posts:

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