In this week’s golf exercise we will be addressing the pectoral muscles and a little bit of the triceps and deltoids. In addition, the glute bridge part of the exercise also help help the strength, hypotrophy and stability of lower core. The reason i’m addressing the upper body this week is to help with muscle tone and help with power can produce in the downswing of your golf swing. And the stability you build in the glute bridge position will help with posture and increase more balance for the golf swing.
When performing this workout, you are decreasing stress on your lower back when compared to a traditional bench press with the barbell or dumbbell. In addition, fat tends to collect in the lower region of the pectoral muscles in men as they age, so this exercise helps a lot in slowing down that process. Moreover, you will also reduce stress on the shoulders, ability to increase more weight and transfer that strength onto other chest exercises.
One con about this exercise is that if you have never done it before you will experience an awkward period trying to master it. This can lead to less optimal lifting mechanics.
How to Perform The Exercise:
- On flat floor with a yoga matt, lye down with dumbbells on each arm and bend your knees to get into the glute bridge position.
- Once the Gluteus Maximus is engaged, allow the the weight lean on your shoulder blades and keep your head on the ground.
- When ready, have your arms with the dumbbells extended and bend the elbows and low the arms to the floor.
- Press back up while the core braced in the glutes and abdomen. And then continue for 6-8 reps.
For more great exercise to strengthen the links in the kinetic chain of your golf swing click here for more wisdom.