Wedding Directory
www.uomosport.com

COURSE

SEARCH

ADVANCED

SEARCH

GOLF

CALENDAR

May 2008
SuMoTuWeThFrSa
27282930123
45678910
11121314151617
18192021222324
25262728293031
1234567

FITNESS

Untitled Page

Extend Yourself

Strength and coordination exercises will help eliminate the dreaded over-the-top move.

By MIKE HANSENPublished: August, 2007

Studies done at the Titleist Performance Institute show that 70 percent of amateur golfers have an early extension in their swing, which almost always leads to an over-the-top motion. Strength and coordination exercises should be incorporated into your golf workouts and practice sessions to eliminate these faults. Here are a few that will help:

Rotations on Dyna-Discs
Stand on two Dyna-Discs in front of a cable cross machine or use an exercise band attached to the middle of a door. Set the cable cross arm to chest high.  
Get into golf posture and perform a horizontal chop motion while maintaining your lower body stability. Mimic the golf swing and accentuate getting the upper body on top of the lower body.

Toe Touch, Toes Up
Start by elevating your toes on a foam roller or small phone book. Place a rolled towel or light ball between your legs and raise your arms over your head.
Slowly bend from the hips and touch your fingers to the ground. Squeeze your knees together to assist the stretch.
Hold for 2 seconds and repeat eight times.

Knighting Drill
Sit on a Swiss ball, holding a weighted bar or club in your right hand. Lay your right forearm on your thigh and stabilize your arm with your left hand. Try to hinge the weighted club up and down just from the wrist.  
Repeat on both sides up to 30 seconds.

Side Step Ups
Holding a free weight or a medicine ball for resistance, place your left leg on a step. Without rotating your trunk or upper body, lift your left leg and rotate your hips around your body (like a Heisman Trophy pose) while fully extending your left knee.  
Hold your position and return for 10 repetitions. Repeat on the right leg 10 times.

One Leg Torso Turns
Stand on one leg and get into your golf posture. Lift your left leg and cross your arms over your chest.  
Keep your lower body stable and rotate your trunk while maintaining your balance.
Do 15 repetitions and repeat with the other leg.  

Dumbbell Squats
Heels Up
Get a 10- or 20-pound dumbbell and a small step or platform. Stand in front of the box holding the weight in both hands with your heels elevated and arms extended.
Slowly lower yourself into a deep squat. The weight should help you maintain your center of gravity. At the bottom of the squat, carefully place the dumbbell on the step. When you feel comfortable, release the weight and maintain your full squat before slowly rising to standing position.
Repeat 10 times.  SG

Mike Hansen is based in Irvine.   He can be reached at (949) 251-0533.

www.eaglefallsgolf.com
www.southlandgolf-art.com
www.taly.com/themindset.html