Cochran: Total body functional exercises, Part II

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Last week we introduce the final series of modalities, total body functional training, into your in-season golf fitness program. In conjunction with the introduction of this series of exercises, we discussed the requirement for these exercises to be total body (i.e. "feet to fingertips") exercises as well as functional in terms of their movement patterns.

Alternating tubing rows

Keep in mind we want to train the body to the positions, movements, and physical requirements of the golf swing. This will allow for the greatest benefit, physically, to be translated into our golf swing and play on the course.

It is imperative as we continue to develop this section of your program to retain these points in the selection of exercises. All too often exercises that may not be ideal for the golfer are chosen for this section of training but we want to choose exercises providing the "greatest bang for our buck", so to speak.

The first exercise in this section of the program did just that. The Rotational Medicine Ball Squat provided you a total body functional exercise specific to the movements and requirements of the golf swing. The second exercise we choose for this section will again fulfill these requirements as well.

There are several basic guidelines we want our total body functional exercises for the golf swing to adhere to. Number one, we want exercises incorporating the entire body from "feet to fingertips".

Why is this the case? Basically, the execution of the golf swing utilizes the entire neuromuscular system, and as a result we want to train the entire body. These exercises do not necessarily require the entire body to be actively involved in the movement part of the exercise, but at the very least you want the body segments not directly involved in the movement supporting and stabilizing the movement portion of the exercise.

Secondly, we want our total body functional exercises to train the body through the movement patterns of the golf swing. In the most basic of terms the golf swing is a rotational athletic movement, and as a result we want to have a degree of rotation incorporated within the exercises we choose for this section of your program.

Finally, we want to train the body to the physical parameters required of the golf swing. The golf swing requires specified levels of muscular strength, endurance, and power to execute. As a result we want to train and develop these physical parameters within the body for the execution of the golf swing.

Following these three guidelines in the selection of exercises for this section of your training program will provide the greatest benefit as it relates to the development of your body physically for the requirements of the golf swing.

Adhering to the guidelines listed above, the second exercise we will incorporate into this section of your training is the Alternating Tubing Rows. The goal of this exercise is to increase the rotational strength and endurance in the hips, core, and upper back.

Begin this exercise standing upright, knees slightly bent, and eyes looking forward. Grasp a piece of elastic tubing with both hands at shoulder height with both arms straight. Step 2-4 feet away from the tubing attachment to create resistance.

Start the exercise by pulling your right arm backwards by bending at the elbow. Allow the hips, torso, and shoulders to rotate. Simultaneously allow the left arm and shoulder to extend forward. Continue pulling the right arm backwards until it is next to the right shoulder. Continue the exercise sequence by pulling the left arm backward and extending the right. Alternate back and forth for 10-15 repetitions and be sure to create the rotation of the exercise in the torso.

Keep in mind the guidelines listed above as your choose the appropriate exercises for this section of your golf fitness program.