Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.
Do the Cardiogolf Pre-Round Warm Up Routine.
Practice something about your game everyday. #CardioGolfChallenge
As a golf performance coach, I get asked a lot what muscles are used in golf swing. It is impossible to pinpoint specific muscles that are used in the golf swing, so it is important to have a well-rounded strength and flexibility program to create symmetry in the body to prevent injury.
The standing row, upright row or bent-over row exercise is an excellent exercise to strengthen the back and core. The main muscles used in a row exercise is your upper back muscles including the latissimus dorsi and rhomboids. If you change the angle of the exercise, you can work other muscles as well. Having weak upper back muscles may restrict your backswing and limit your follow-through. Here is a variation of a row exercise that will help strengthen your back and core.
Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate the warm-up exercises.
The Standing Row exercise strengthens shoulder muscles including the trapezius. It can be done with or without weights. The standing row exercise also will strengthen your biceps and back postural muscles.
- Stand in your golf posture, arms extended out in front of you, holding light hand weights.
- Slowly squeeze your shoulder blades together bringing your elbows up to your back.
- Drop arms down to start position and repeat motion.
- Do 8 to 10 repetitions.
Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home.
My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.
In Cardiogolf class, I use short practice clubs to do exercises and swing drills. The club is short for a couple of reasons:
- the short club is easy to swing indoors without hitting the walls or ceilings
- the clubhead is closer to your hands, so it is easy to monitor the clubface and learn how to square the face at impact
- since you are not hitting balls with the short club, there is no judgement of where the ball goes, so you can work on your technique without getting frustrated
- the club is lighter than a regular club, so you can learn to swing the club faster to develop clubhead speed
Click here to see my favorite training aide.
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Clothes provided by Nike Golf-#NikeGolfClub
Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and “Top 50 Instructor” by LPGA. Karen received the prestigious LPGA National Teacher of the Year award in 2008.
Karen Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.com. Karen’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.
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