Now on to creating your upper body golf workout program
How to plan some warmup routines.
Chapter 5: Upper Body Golf Exercises with Bands.
Stretches for Golf with a Resistance Band
Download a sample upper body golf workout plan for FREE
In our online golf fitness program, we understand that no two bodies are the same.
So we don’t create a blanket program for everyone.
Quite often different people have different limitations and movement patterns.
So we want to hone in on what is holding them back.
And more importantly, we want to show them how it is impacting their golf swing.
And fix it.
So we have a series of movement assessments that allow us to know where to focus when creating an upper body golf workout program.
Before you begin you will need just two items:
1) A tape measure
2) A wall or doorway.
Let’s begin by testing your body’s ability to raise your arms overhead and out to the side which is what also occurs in the golf swing.
Perform this assessment and choose the image below that best applies to you.
A couple of things to note here:
Perform this assessment and choose the image below that best applies. Also note where you feel it most.
Well, the answer is we need to know a few things before we decide what exercises and formats to focus on.
In this video, we explain how your flexibility and movement patterns affect your golf swing.
In summary, the ability to raise your hands overhead (shoulder flexion test) as well as to the side (abduction test) and internally and externally rotate them will impact the following:
The first thing you want to do is focus on areas you scored poorly on in the above test.
From there, we will focus on the exercises to help build you not only improve flexibility but also strengthen them before re-assessing in the future.
So if you were really poor in the wrist/forearm flexibility test than you want to put most of your attention there during each cycle.
Or if your shoulder abduction and flexion tests were poor then a lot of your focus will be there before moving on to working on your shoulder IR/ER.
But let’s first give you some exercise ideas.
Recall that this measured your ability to raise your arms to the side and overhead which is very critical in the backswing and transition into the downswing to create some clubhead speed.
In other circles, this screening is also known as the WENIS test.
Yea that’s right your read that correctly!
Anyways, here are a couple of movements and exercises we can use to improve it.
For many of you, myself included, you may not have scored well on many of the screens, that’s OK.
I personally score poorly in shoulder flexion, abduction as well as wrist flexibility.
This causes me to not be able to get the hands as high in the backswing as they could be which leads to some lost clubhead speed.
Our blog post on shoulder flexibility in golf showed a common thing you find with big hitters is their ability to have the trail elbow high in relation to their head as shown below.
Among other things, this requires strength and flexibility in:
First, some general guidelines to go by
Next, we need to pick the set and rep schemes. You have a few options.
In our example, we will just use a linear progression for the first 4-6 weeks but you can always switch up the format in the next cycle.
So for example, I am weakest in shoulder flexion and abduction so we are going to use the following exercises:
And we will use the following format.
If you want to see what a full 4-week upper body golf workout looks like:
When it comes to warm-ups for a client, we just want to get them ready to move.
So here are some guidelines we live by.
To save you the time and energy, below we have written 4 examples.
There is no right or wrong answer for a warm-up.
The Golden Rule for your warm-up though is to make sure you get a little bit of a sweat and the blood is flowing.
3 rounds of the following:
3 rounds of the following: