Swing Strength

Level 1 Titlest Performance Institute certified  trainer and avid golfer Jerry Flynn shares four exercises to improve your golf game. He says staying mobile through the shoulders and stable through the core are the keys to a good swing, and he designed this circuit specifically with that motion in mind. Try these exercises as a warm-up or in between rounds.

01/04: Bird Dog

Start on your hands and knees. Raise the left arm and right leg, stretching in both directions as far as you can. Stay engaged in the core and balance for five seconds. Return to the start position, and then switch sides staying as stable as possible. Perform one to three sets of 10 reps. Benefits: Core stability and strength and balance

02/04: Open Book

Start on your right side and stretch your arms straight out in front of you with your palms together. Keep the legs and the right shoulder on the ground and rotate your left arm open, possibly touching the ground depending on your mobility. Return to the start position, and repeat four times. Then switch sides and perform five reps. Benefits: Thoracic spine and shoulder mobility and separation of upper and lower body.

03/04: x-Factor

Choose a driver or a dowel. Start on both knees, holding the club above your head. Step up on the right leg at 90 degrees. Rotate through the shoulders and thorasic spine toward the right leg. Return to the start, and repeat the movement four times. Switch legs and sides, and repeat five times. Benefits: Core stability and thorasic spine and shoulder mobility.

04/04: Glute Bridge

Start on your back with your knees bent. With your arms straight out in front of your chest, lift your toes and balance on the heels. Stretch out your right leg, and lift the hips off the ground. Lower the hips to hover right above the mat, and then raise them back up. Repeat the movement 10 to 12 times, and then lower the leg. Switch legs, and repeat 10 to 12 reps. Benefits: Glute and core strength plus balance

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