HIGH-TO-LOW
SPLIT-STANCE PUSH-PULL
LOW-TO-HIGH
EQUIPMENT NEEDED
Bands or a cable system .
These exercises target upper body strength and power in virtually the same way the golf swing does ,” Lowes said . “ Developing both these movement patterns is critical to optimizing your efficiency in the golf swing . Many people don ’ t realize that the lead side is pulling while the trail side of the body is pushing through the power phase of the golf swing .”
1 . Start by holding onto the handle of your band ( or a cable cross that is set to the high position ) with your left hand .
2 . Get into a split or lunge stance with your left leg forward .
3 . Pull the handle down as you simultaneously rotate your body to the right .
4 . Continue by pressing the handle forward and down until your arm is fully extended . Slowly return and repeat .
5 . Repeat with the opposite side .
Then , switch from the “ high-to-low ” version of this exercise to low-to-high .
1 . Standing next to a cable cross ( left shoulder next to the machine ), reach down and grab a low handle with your right hand .
2 . While maintaining a stable posture , lift the cable up across your body and continue until your right arm is up high and fully extended out from your body .
3 . Return and repeat . 4 . Repeat on the opposite side .
GOBLET SQUAT
EQUIPMENT NEEDED
Kettlebell , dumbbell barbell , or anything of weight . Even a heavy gym bag .
ILLUSTRATIONS BY THERESA SHIM |
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“ The squat motion is critical to the movement of the golf swing , especially in loading on the backswing as you start your weight transfer and drive into the downswing and contact . Not only does squatting assist with the golf swing , but it also transfers into the strength and endurance you need to walk the course , bend down to read a putt , and tee up your ball .”
1 . Hold a kettlebell with the bell up in both hands directly in front of your chest .
2 . Keeping your back arched , spine erect and core engaged , perform a squat .
3 . Return and repeat .
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vsga . org N OVEMBER / D ECEMBER 2022 | V IRGINIA G OLFER 37