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.

Integrated Cable Push and Pull

This is a great kinetic chain exercise focusing on the upper body. When performing this, make sure your shoulders are working correctly - you should try to learn about shoulder stability as it is a crucial element of golf. Aim for integrated total body training with an emphasis on chest, back and core conditioning for strength and improved function with secondary shoulder, triceps and biceps movement.

Preparation

• Adjust the cable arms as shown, select an appropriate weight and grasp the handles
• Stand sideways to the cable crossover in a stable, staggered stance position as shown
• Assume a barbell grip (with your palm facing the floor) on the pressing arm and a neutral grip (palm facing toward the body's midline and thumb, therefore, facing upwards) on the pulling arm and align the wrist and elbows as shown for the starting position.

Movement

• Brace your spine by creating and maintaining tone in the torso
• Maintaining proper posture, start movement by pressing and pulling at the same time, to finish in a position as shown
• Check alignment and positioning and repeat the press
• It is important not to let your back arch at any time during the movement
• Keep your feet flat on the floor and maintain a slight bend in your knees to maintain balance and stability
• Be sure to show great balance and keep the whole exercise under control.