SINGLE-ARM CHEST PRESS OVER
THE STABILITY BALL
›› This exercise uses a ‘push’ movement, which increases
strength in the chest, shoulders, and triceps. Performing
the move over the stability ball increases difficulty, but
also engages the core muscles—the queen of your swing.
Equipment: Stability ball and one dumbbell
1. Sit tall on a stability ball, and slowly walk your feet out until
your shoulder blades make contact on the ball. You should be
able to rest your neck and head on the ball.
2. Lift your hips so that you resemble a tabletop.
3. Slowly press one dumbbell up towards the ceiling and back
down towards the armpit, while maintaining your tabletop
position with no rotation.
4. Repeat 10-15 times then switch sides.
BENT-OVER ONE-ARM ROW
WITH ROTATION
›› This is a ‘pull’ movement that complements the push
movement of the single-arm chest press. This exercise
helps strengthen the back, bicep, and shoulder mus-
cles, as well as the core. By adding rotation, we’re
also complementing the anti-rotation in the previous
chest press exercise.
Equipment: Two dumbbells
1. Stand with your feet hip-distance apart with one
dumbbell in each hand.
2. Leaning forward from your hips, maintain a slight bend
in the knees and a flat back.
3. Slowly pull your right arm up into a row, bending at
the elbow, while rotating your torso to the right.
Be sure to maintain a still lower body and only rotate
your upper body.
4. Repeat to the left. Perform 10-15 repetitions on
each side.
MAKE THE MOST OF YOUR WORKOUT
BE A SMART WEIGHTLIFTER.
You don’t need to lift hard and heavy to
get in great shape or to play great golf.
Keep the weights light to start, then
gradually increase it over time—but
make sure your form doesn’t suffer.
vsga.org
A GREAT WORKOUT DOESN’T
HAVE TO TAKE HOURS.
Staying committed to a routine once
the season begins takes dedication.
Give yourself at least 30 minutes 3
times a week in the gym. If you’re
intentional and focused on the full
body, you’ll get what you need in a
short amount of time.
DRINK WATER.
This is an everyday tip with huge ben-
efits. Each day, drink half your body
weight in ounces. This is an incredibly
intentional action and one that won’t
happen by accident. We promise it’ll
pay off in the long run.
M A R C H / A P R I L 2 0 2 0 | V I R G I N I A G O L F E R
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