As promised, below you will find a balance superset workout.
Chances are, you AND your swing are out of balance.
In most cases, both are… especially the body.
It’s easy to fix…
IF, you know what you are doing.
You see… I don’t expect you to believe my golf fitness system will work for you without a little test drive…
So.. add the following beginner balance superset to your EXISTING workout.
Preferably, one where you are training similar muscle groups.
It’s a stripped down version of my 30 Yards or More in 30 Days or Less workouts.
You can even do it all by itself as a full workout, just repeat it three times…
I would also go so far as saying your existing workout isn’t properly preparing you for golf.
Golf is a one sided sport. You play right handed or left handed.
One sided leads to problems…
Just as our golf ball can be lop-sided, so too can our body.
It is crucial that we work both sides of the body and bring it in balance.
In fact, balance is used loosely in my program… because your proprioception is challenged in my workouts.
I don’t want to cloud a very basic concept with medical jargon.. so I created my own definition below.
[ ———– PROPRIOCEPTION ———– ]
Sense of body motion. Coordination. Ability to balance
yourself in an unstable environment (golf swing).
Swinging without falling over on your ass cheeks.
[ ———– /PROPRIOCEPTION ———– ]
30 Yards or More in 30 Days or less is designed to balance your entire body and enhance proprioception.
This program delivers proprioception in spades.… balancing yourself in an unstable environment (golf swing).
[ ———– BALANCE SUPERSET ———– ]
Below I randomly pulled out 4 balance and
proprioception exercises from my new workout ebook
30 Yards or More in 30 Days or Less.
Perform the following circuit with no rest between exercises.
Rest 1 minute after completing the circuit. Repeat the circuit
two more times for a total of three times.
You may use dumbbells. If you choose to use dumbbells, choose
a proper weight you can handle without hurting yourself.
You want perfect form, not sloppiness here. Pick a weight
you can handle for the allotted time.
1A Single Leg Reaching Lunge x 30 Seconds – EACH LEG
1B Warrior Row x 30 Seconds – EACH LEG
1C Kneeling on Stability Ball x 45 Seconds
1D Sergio Garcia’s x 45 Seconds
Single Leg Reaching Lunge
- Stand with your feet shoulder-width apart in front of a small object that you have placed 3 feet in front of you.
- Now stand on your right leg, balance yourself, and then bend your knee and reach forward to touch the object with your right hand.
- Touch the object and return to the starting position without losing your balance.
- Without switching legs, perform the same exercise but use your left hand to reach forward and touch the cone.
- Perform all repetitions on the right leg and then switch.
- As you get better, you can place 3 cones in a line (one to the left, one in the center, and one to the right). This will require greater balance.
- Stand with feet together while holding a dumbbell in each hand.
- Bring your weight forward into your foot as you gently kick your other leg back.
- At the same time, bring the torso forward until it is parallel to the floor.
- Let your arms hang straight down.
- Keep the neck relaxed, as if it’s the natural extension of your spine.
- Keep both hips pointing toward the floor as you bring the bag leg in line with the body.
- Flex the raised foot and keep the muscles of the raised leg actively engaged.
- While maintaining your balance on one leg and a straight back, begin pulling the dumbbells up to your chest and return.
- Complete 5-10 on each leg.
Kneeling on Stability Ball
- Begin in a standing position with the ball in front of your shins.
- Place your hands on top of the stability ball about shoulder width apart.
- Slowly roll forward onto the ball with your knees, keeping your hands on the ball until you have gained your balance. It is easier to roll forward with both knees simultaneously, rather than trying to put one knee at a time onto the ball.
- Drop your center of gravity down and backwards by straightening your arms, lifting your shoulders and dropping your hips over your ankles. Attempt to remove your hands from the ball.
Tip: Use your feet to grip the ball when you remove your hands to increase control and stability.
- Keep practicing the kneeling position until you can perform a two-minute balance without falling or touching the ball with your hands.
- To increase the difficulty of this position, try to the following variations:
- Variation 1: Start with your knees closer together.
- Variation 2: Try to balance on the front of the knees with a straight line between your knees, hips and shoulders.
- Variation 3: Try to remain totally motionless with your hands at your sides.
- Variation 4: Put some weights in your hands and try basic shoulder presses, side arm raises, or front raises.
- Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced.
- Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.
- Alternate sides without resting between sides.
[ ———– /BALANCE SUPERSET ———– ]
Fairways and Greens,
Chris “May The Balance Be With You” Henning
P.S. In the coming days, I am going to review a few
performance golf shoes that will aid in better
balance during your swing.