Become A Better Golfer With Specific Golf Fitness Training Programs

With well thought out golf fitness training programs you will not only improve your golf game...but will also go a long way to improving your over-all health and prevent everyday aches and pains out on the course.

Many golf associations believe that golf fitness programs should be used as much as possible in order to improve performance and prevent injuries while playing golf.

Riding golf carts is convenient during a round of golf but not using a cart is much better for your body.

Walking will help in blood circulation, it's good for your heart, and to a lesser extent, will help you keep the weight off.

While walking is a good thing to do it's not the best type of exercise for golf. In order to be fit enough for golf you need to actively get involved in various types of golf fitness training programs including a good golf strength training program.

Over the past 20 years we have seen the tremendous health & fitness benefits good golf fitness training programs have for golfers of all ages and abilities.

We'll take a look at a couple golf fitness training programs below. The first golf strength training program will help to relieve any pain or discomfort you may feel while golfing and will help to prevent golf related injuries.

The next golf fitness training programs will drastically improve your golf game itself. Let's get started and remember to see your physician before starting any type of fitness training programs.

"Injury Prevention Exercises To Use With Golf Fitness Training Programs"

Exercise #1: Internal Rotations Using A Rubber Band, Cable Machine Or Dumbbell

You'll need either an exercise ball (your best option) or a weight bench. Sit down keeping your back straight and your elbow tight to your side. Now begin by rotating your hand outwards and away from your body. Grab hold of the cable handle, band or dumbbell.

Next rotate your hand back while keeping your elbow tight to your side. Repeat for the required number of reps then switch arms.

Sets: 2
Reps: 15

Exercise #2: External Rotations Using A Rubber Band, Cable Machine Or Dumbbell

Using the same equipment as above, rotate your hand towards the center of your body and grasp the cable handle. Now rotate your hand back out while keeping your elbow tight to your side.

Repeat for the required number of reps then switch arms.

Sets: 2
Reps: 15

Exercise #3: Abdominal Crunches

These are just regular crunches performed lying with your back flat on the floor with your knees bent. Make sure you just raise your shoulders off the floor and don’t pull your head with your hands.

Sets: 2
Reps: 20

Exercise #4: Prone Supermans

This is a tough exercise to include in golf fitness training programs for some people but it's very effective.

Start by lying face down on the floor with your arms at your sides.

Raise your chest and head up from the floor but make sure your feet remain touching the floor.

Return to the start and repeat.

To make this exercise a little harder you can extend your arms above your head.

Sets: 2
Reps: 20

Exercise #5: Back Rolls

Lie on your back with your legs pointing upward but your knees bent. With your shoulders touching the floor rotate your legs to one side until they come in contact with the floor.

Return to the start and repeat to the other side.

Sets: 2
Reps: 15

Exercise #6: Back Bridge

Lie on the floor with your knees bent and your feet flat. Press your heels downward so your hips come up off the ground. Hold this position for a count of 10 then return to the start.

Sets: 2
Reps: 15

"Key Exercises For Golf Fitness Training Programs"

Exercise #1: Dumbbell Golf Swings

Hold a dumbbell with both hands in front of you and position in the golf address position. Then swing forward using your regular golf swing (just as if you were using your golf club) and follow through. Then simply return to the start and repeat for the required number of reps.

Sets: 3
Reps: 8 – 10

Exercise  #2: Transverse Reach Using A Medicine Ball (you can also use a dumbbell)

To begin this very important exercise for golf fitness programs stand with your feet approximately hip width apart while holding the medicine ball at your waist level.

Next, place your right foot two – three feet to your right side. Lean your upper body forward while at the same time "sitting" your right glute back.

Extend your arms down, with the medicine ball, just past the end of your right foot so that it just barely touches the floor.

Hold in this position for a second then push off with your lunging foot to return to the start.

Repeat for the required number of reps then switch feet.

Sets: 3
Reps: 8 - 12

Exercise #3: Alternate Dumbbell Lunges

Grab two dumbbells and hold them at your sides with your feet hip width apart with your rams hanging down at your sides.

Take a step forwards with one leg at a time creating a ninety degree angle at your knee joint. Lower your hips until your back knee almost touches (but not completely) the floor. Next, pushing off your extended front foot and return to the start. Switch legs and repeat.

Sets: 3
Reps: 8 - 15

Exercise #4: Alternating Flat Dumbbell Press

Lie down on a flat bench and hold a dumbbell in each hand, elbows pointed out. Press one dumbbell up at a time above your chest until just before your elbow locks out.

Then in a very controlled manner lower the dumbbell to the starting position and alternate arms and repeat the exercise with your other arm. If you do not control the weight then it will diminish the effectiveness of many other exercises in the golf fitness training programs you do.

Continue until you have completed all the required reps.

Sets: 3
Reps: 10 - 12

Exercise #5: Back Rows Using An Exercise Ball

All golf fitness training programs must include exercises to strengthen your back in the best possible way. This is one exercise that will help.

To perform this exercise lie face down on a double-bladder exercise ball with the ball positioned under your abdominals. Next, hold a dumbbell in each hand and "row" them up to your shoulders while keeping your elbows out and squeezing your shoulder blades together at the top.

Sets: 3
Reps: 10 - 15

Exercise #6: Single Arm Standing Cable Bicep Curls

Face an adjustable pulley / weight stack with the handle positioned as low as it will go. Starting from your waist height curl the cable up until your forearm comes in contact with your bicep, pause for a count of 1, then slowly return to the start.

Perform the required number of reps then switch to the other arm and repeat.

Sets: 3
Reps: 8 - 12

Exercise #7: Cable Wood Chops

For this exercise you can also use one of the many types of exercise "rubber bands" that are available.

Adjust the cable so that the handle is in the highest position. Stand parallel to the weight stack with the cable handle in front of your body and grasp it with both hands above your head.

Keep your arms straight and rotate your body down and away from the top as if you were chopping wood. Return to the start and repeat. Then switch sides and do the exercise again.

Sets: 3
Reps: 25 - 30

Exercise #8: Triceps Pushdowns

Standing facing a weight stack using a high pulley, grip a machine attachment bar with your palms facing down. Lower bar so that your elbows are at a ninety degree angle.

Keep your shoulders back and your elbows tight to your sides. Push the bar down until your arms are fully extended. Slowly return to the starting position and repeat.

Sets: 3
Reps: 10 - 15

Exercise #9: Dumbbell Squat / Press

This is not only a key exercise to include in all golf fitness training programs but any type of program.

Hold a dumbbell in each hand at your shoulder level. Perform a normal squat but as you start to rise up, press both dumbbells up above your head and repeat.

Sets: 3
Reps: 10 - 12

There have been many studies proving that golf fitness training programs will have positive effects on every aspect of your golf game in addition to general fitness and health.

Use the resources you find throughout this website to help you develop the best golf fitness training programs for your own needs and individual abilities.

Return To Plyometric Training Page

Leave Golf Fitness Training Programs Page & Return To
Plyometrics Home Page

Protected by Copyscape Plagiarism Checker - Do not copy content from this page.

Don't Forget...

Please click the "Facebook" and "Google +" buttons above and let all your friends know about this information. Please also consider using the additional Social Sharing Buttons just above and to the left. Thank you