Resources » Exercises

Important Note:
TGC has provided these exercise guides to assist those embarking on a golf conditioning programme.
Anyone changing their activity pattern should ensure they are fit to do so. TGC undertakes thorough assessments of each individual before developing exercise programmes and would recommend consulting an appropriately trained individual - sports physiotherapist, medical doctor, etc. - before embarking on a new fitness regime.

Body Row

This is a good gym exercise with some fun variations if you place your feet on a Swiss ball, using one or two hands and/or a dumbbell.

This enables integrated total body training with an emphasis on your back and core for strength and improved function in the pulling motion. It's also a great exercise for teaching co-contraction of the core/hip/posterior shoulder.

Preparation

• Lie under the bar, so that the bar is at mid-sternum level
• Activate your core with drawing-in and pelvic floor contraction
• Choose an appropriate grip (under- or over-hand).

Movement

• Perform a row and lift your body towards the bar
• The bar should meet the mid-sternum
• Lower slowly to full extension
• Avoid retracting your scapulas (shoulder blades) before pulling yourself up - you should achieve a smooth action through the joint as you lift yourself towards the bar.

If you find this hard to achieve, adjust the height of the bar. The higher the bar, the easier it becomes, so it can be an exercise for everyone.