Our team of Strength & Conditioning coaches at UPMC Sports Surgery Clinic have created the following exercises aimed at helping you prepare for your round of golf and improve your overall performance.
| • Cues: Sit back into a chair – Shirt logo facing forward – Belt buckle up • Increase range (depth) throughout the set (maintain spine angle) • 2 x 8 reps |
| • Cues: Split stance – Upper body quiet (statue) – Belt buckle up • Carousel drop – Increase range throughout the set • 2 x 6 reps each side |
| • Cues: Split stance with weight on the front foot • Rock back and forward keeping the heel on the ground • 2 x 10 reps each side + 10 second stretch at the end |
| • Cues: Extend one arm – Short grip on a band – Pull the bow • 2 x 6 reps each side |
| • Cues: Hands behind the head (or hold a band or club) • Fix hips – Rotate upper body (minimal lower back) – Increase range • 2 x 6 reps each side |
| • Hinge over like your bowing to the crowd – Maintain spine angle – Belt buckle • Increase range throughout the set (feel stretch through rear thigh) • 2 x 8 reps each side |
| • Athletic stance – Quiet hips and lower body – Rotate upper body forcefully • Arms remain locked out (stiff) and a wide arc is created • 2 x 6 reps each side |
| • Band, stick or club rotate forward and back over the head • Object remains on a wide arc -Posture remains tall and quiet • 2 x 10 reps each way |
You can download the exercise sheet by clicking below. A sample S&C planner is also available to download below.
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