Please note that golfers, should NOT be doing any kind of circuit training to prepare for Golf. The movements to train for golf require focus, specific movements, and appropriate loads.
The areas these exercises will concentrate on is mobility and flexibility in the core musculature. Strength for the thoracic area of the spine and posterior shoulder, and stability of the spine.
Follow the variables as outlined.
Wall Swing
This is a great movement along the wall to help stretch those muscles so critical for the golf swing. If you are a left handed swing, The right posterior shoulder will receive an excellent stretch, as well as the left external obliques and right internal oblique. The left pec and anterior shoulder will also receive a great dynamic stretch. Try to maintain proper foot position and hip movement/weight shift. Hold the top of each stretch for 15-20 seconds. Perform 3 sets of 5 15-20 second holds to each side. And yes work each side to provide balance to the body even though you know you hit in one direction.
Standing Axe Chop With MB Squeeze
This is a great movement for stabilizing the hips, enhancing proper trunk posture, and rotational strength. Squeeze a 6-8 lb med ball between your thighs, while holding onto a high positioned cable. Use an appropriate load that will challenge your core, yet not force your hips out of proper mechanics as you swing through. Perform 3 sets of 8-10 reps on each side.
Supine Linear Foam Roller Lying
By lying on a foam roller, you allow your poor posture to be placed in a more correct position to help re-enforce shoulders back. This happens as a result of the removal of a kyphotic thoracic spine, and a neutral neck position. By resting the arms by your sides, or even spread out in a T-position, will stretch out a tight anterior shoulder capsule, as well as the pectorals. Try to begin by lying for 5-8 minutes and build towards 15 minutes total. When you get up you will feel taller.
The Bow & Arrow
The bow and arrow is a great exercise for strengthening the posterior deltoid, and rhomboids. Stand tall, in this video, the left arm is extended holding the bow, and the right arm is pulling on the arrow. Do not allow your body to rotate, focus on the shoulder. Do not let your elbow drop as you pull, keep the arm parallel to the ground. Complete 3 sets of 8-10 reps on each side.
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