Bicep curls, dips, pushups, and bench press are staple exercises of the upper body workout of the average golfer; however, if your goal is to improve your golf game and performance, these exercises might be doing more harm than good.
In this week’s video I will be showing you some of the best upper body exercises that you should start incorporating into your routine. These exercises will help you develop the abilities and mobility necessary for a good golf swing. They will also improve your health, posture, and reduce your risk of injury.
1. Shoulder External Rotation: This exercise will help us maintain and develop the strength of the rotator cuff muscles that externally rotate our shoulder. Since our shoulder externally rotates during key areas of our swing, not having this ability will lead to compensations, golf swing mistakes, and an increased risk of injury. A lack of shoulder external rotation can also be associated with limited thoracic spine mobility which reduces the quality of the golf swing rotation.
2. Scarecrows: Like the previous exercise, scarecrows help us develop good shoulder mobility and health. Shoulder injuries are the second most common in golfers and they should be a priority for golfers training for performance and longevity in the sport.
3. Floor Angels: This exercise is a great way to strengthen your upper back muscles and to determine how tight the muscles in the front of your upper body are. If you are having a hard time getting your arm down to the ground during the initial position, it could be due to a lack of shoulder external rotation, thoracic spine mobility, and/or tightness in the chest. Surprisingly, floor angels are also a great core workout since you have to keep your abs activated to prevent your back from arching.
4. Band Pull Aparts: This simple and effective exercise will help us strengthen the upper back muscles necessary for good posture and rotation during the golf swing. Make sure to keep your upper traps relaxed!
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