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.

Wood Chop

This exercise is a must in any self-respecting gym routine. It really starts to work portions of the body in a functional way.

Preparation

• Adjust the cable arm so that it is above your shoulders, as shown in the photograph
• Grasp on to the table handle above with both hands
• Assume a shoulder-width-apart stance (somewhat similar to your golfing posture width).

Movement

• Create and maintain tone in your torso
• Starting from optimal posture, initiate a rotational movement from your trunk outwards. Do not pull with your shoulders or arms!
• Pull the cable handle downwards and across your body, as shown
• Follow a slow tempo in the beginning phases
• Do not start rotational movement from a forward flexed position
• Don't push so quickly that your shoulders round forward - generate movement from your core and not your arms
• As you develop stability, progress to rotational movements combined with weight shifting.

A good tip when starting to learn this exercise is to allow your eyes and head to lead the movement. Look where you are going - the body should then start the rotation from the trunk outwards.