Coach Jamie Greaves excels in golf health, having labored with quite a few tour gamers and reached a handicap of scratch. We lately caught up with him to debate the very best higher physique and arm workouts 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 workouts for golf that may be accomplished simply at house. All the workouts have been put along with an eye fixed on having very minimal package.
The very best higher physique and arm workouts for golf
Jamie stated: “There’s a
false impression that in the event 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 a couple of
push-ups after which lose the power to swing a golf membership—as a substitute, it can
enhance your vary of movement, which in flip improves your golf.
“The physique likes motion, however trendy life is kind of static—so the extra you possibly can 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 means of our shoulders and scapulas, particularly, so there’s an added
profit from that. For those who can’t carry out push-ups from the ground, elevate the
fingers as a substitute. The upper they’re lifted, the much less share of physique weight
that it’s important to push.
“Discover issues round the home (like a espresso desk) and discover the suitable degree 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
“It is a comparable type of train to
the push-up. Many individuals have shoulder aches and pains—for example, a typical
workplace employee will probably be sitting at a desk all day, so that they gained’t are likely to really feel too
nice come the tip of the week.
“I take advantage of the Z Press in quite a bit in
warm-ups, because it’s an effective way to revive some motion by means of the shoulder and
strengthen the again a part of them. It helps with that ‘proud’ chest feeling
slightly than the rounded place many people wrestle with.
“I prefer to name this a ‘shoulder well being train’ because it helps the shoulders to really feel and transfer higher. It’s a terrific possibility at house or as a warm-up earlier than doing heavier higher physique weights within the health club.”
3. Banded Low Row
“Pulling actions after we don’t
have a lot entry to package 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
tough to cheat due to the seated place on the ground. You possibly can’t use any
leg drive, so you should 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 means of the shoulder blades—however
not a fan of pulling the physique right into a sure place and holding it.
“I like the liberty by means of the physique, and it is a nice train for entering into the again and rear components of the shoulder.”
4. Banded Single Arm Row & Attain
“It is a good way to enhance higher physique rotation. In golf, we hear quite a bit about thoracic rotation by means of the trunk, however many people don’t have the power to rotate the rib cage and get that massive flip within the swing. Nevertheless, this is likely one of the greatest methods to get the advantage of 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 means of 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 possibly can replicate it properly at house with the band.”
5. Bear Faucets
“This train works on shoulder
stability and your core. In golf, we additionally love speaking in regards to the core, and slightly
than sit-ups, I choose to problem myself in a different way.
“I do lots 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 shopper’s decrease again (it’s best to have the ability to do that train with out it falling off).
“You have to be so secure by means of the core, hips, and decrease again space that you simply’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 arduous as properly.”
6. Banded Torso Rotation
“It is a rotational motion
towards some resistance.
“You’re utilizing your core to supply
the motion, however there’s additionally full rigidity earlier than transferring again. It’s important to
management the motion, which makes this virtually two workouts: producing power
as you progress the band and, as soon as at full rigidity, controlling and resisting the
pull-back.
“That is useful for mobility within the trunk space, and it’s best to really feel the core working fairly arduous. When you’ve received the motion down, you possibly can add extra explosiveness into it and use it extra as a pace train. I typically begin slowly and improve the pace in time.”
7. Low to Excessive Chop & Cease
“You don’t have to make use of a drugs
ball or something fancy for this—even a soccer will do. That is all about
engaged on pace. You wish to be sturdy by means of your higher physique, secure sufficient
by means of your shoulders, and explosive.
“Throwing balls round is nice for creating 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 take a look at—you get issues in control, after which it’s important to hit the brakes abruptly. Make it as arduous as potential and cease quick. Having the ability to decelerate is basically essential, 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 quite a few tour golfers, together with Charley Hull, and he has his personal golf health app to ‘assist golfers transfer higher, get stronger and swing sooner’.
For extra on Jamie, go to www.jggolffitness.co.uk.
With a correct coaching routine that features common higher physique work and particular arm workouts for golf like those detailed above, you possibly can guarantee your physique stays in the very best situation it may be always—which may massively enhance your sport.
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