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.

Rotational Lunge

This exercise, using a medicine ball, serves as a great dynamic stretch/warm-up prior to performance for many activities.

Preparation

• Stand in proper alignment (similar to that described in the deadlift guide), with your hands held at the front of your body.

Movement

• Keep some tone in your torso throughout
• While maintaining total body alignment, step forward, descending slowly by bending at the hips, knees and ankles
• Slowly rotate at the spine, either toward or away from your lead leg
• Use your hip and thigh muscles to push yourself back up to take the next step
• As you lift your body, rotate your spine back to the starting position
• Keep your torso in an upright position or one with minimal forward lean.

This exercise, if performed within your zone of control, is great for so many reasons - it starts to work on all-important rotation and opens up the hips, just to mention a couple of the great reasons for doing and warming up with this exercise.

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