Advanced Balance and Coordination Exercise for Golf
Golf Fitness Client Spotlight: Ken Goodin
This is an intermediate to advanced golf exercise that challenges your balance, stability, coordination, core, torso rotation, and body strength control to improve your golf swing motion. This is also a great balance skill exercise for golfers to increase their sensitivity to changes of the load’s equilibrium as it relates to the body. As rotational weight is being shifted from side to side, your body is learning how to keep balance and control the whole body during the golf swing motion.
The Bosu Ball provides an unstable training surface, challenging the body at a more difficult level. By having great body awareness and full body control with balance, you are able to have a more consistent ball strike that can translate into increasing your golf swing speed and distance. This exercise is for intermediate to advanced golf fitness level person just looking for a new golf exercise drill added into their golf workouts to challenge them in those areas. Of course, consult with your physician before performing any physical activity.
1) Start by choosing a dumbbell weight that you can safely control, but at the same time be challenged a bit. Stand and balance on the flat side of the Bosu Ball with the dome of the ball facing down, while holding a dumbbell close to the middle of your chest. You also have the option of starting with no weight or with a weighted medicine ball.
2) Slowly bend your knees and lower your butt back to where you your thighs are or are close to parallel to the ground. Squat like you’re about to sit back into a chair, while trying to keep your weight equally distributed throughout the middle of both feet. Try to keep your upper body relatively straight or upright. Push the dumbbell straight out in front of you. When the dumbbell moves away from your body in front of you, then try to shift most of your body weight back into your heels.
3) Stay in the squat position. Then in a slow and controlled manner, twist your upper half of your body and the dumbbell as far as you can to the right side without losing control or your balance. You want to rotate your upper body only into the range of motion that you can handle and control, while trying to keep your hips squared and centered. Keep both arms straight out as much as possible during the rotational golf motion.
5) Slowly twist the upper body and the dumbbell as far as you can to the left side without losing your balance. As a reminder, you want to rotate your upper body only into the range of motion that you can handle and control. Continue to keep your hips squared and centered throughout the motion. Also keep both arms straight out as much as possible during the rotational golf motion.
6) Slowly return the upper body and dumbbell back to the center. Your goal is to have the least amount of wobbling through out the motion.
7) Finally stand back up from the squat position, and bring the dumbbell back close to your chest. Repeat steps 1 through 7 again for 4-8 repetitions on each side.
Check out our review on the Bosu Ball Balance Trainer HERE and where to buy one.
For more golf exercises on improving your golf swing and swing speed, please go to www.golfswingfittips.com or subscribe to our golf fitness magazine news for more golf fitness tips information.