Latest from Golf Monthly in Fitness

Leg Workout For Golf: Generate More Power With These Three Simple Exercises

info@jggolffitness.co.uk (Jamie Greaves) — Tue, 08 Mar 2022 11:34:10 +0000

Considering the key role that legs play in generating power in the golf swing, why would you not want to get them primed and ready for the new season? Adding power off-the-tee could help you to transform your game, so we have contacted one of the best in the business to help you out.

In the video, strength and conditioning coach Jamie Greaves talks us through his leg workout for golf, which aims to improve your stability, increase your strength and help you to generate more power...

Leg Workout For Golf: 90/90 Split Squat

The 90/90 Split Squat (Image credit: Tom Miles)

Single leg exercises are a super complement to golf squat exercises and lower back exercises for golf. They allow us to work on strength imbalances and improve lower body muscle mass, strength and power - all of which are important factors in any strength training for golf.

In the video above, I demonstrate how to perform a 90/90 split squat, which is a great place to start if you have little or no workout experience. This exercise will help understand the single leg pattern, which is a great move as it is easy to perform at home.

Leg Workout For Golf: Single Leg Deadlift

The Single Leg Deadlift (Image credit: Tom Miles)

The variations in the video above are not too difficult to perform – even if the lateral lunge plus plate reach looks like it is.

It’s actually quite a low level drill. In fact, the single leg deadlift is probably the most advanced of the three. Performing this variation will hit the posterior chain – so our hamstring, glutes and lower to mid-back. This pattern enables us to overload one leg at a time.

Leg Workout For Golf: Lateral Lunge Plus Plate Reach

The Lateral Lunge Plus Plate Reach (Image credit: Tom Miles)

The lateral lunge plus plate reach is a nice way to get us out of straight lines and experience different planes of motion. In the golf swing, we have up and down, side to side, and rotational movements. The lateral lunge will challenge us in that side to side movement.

The video contains only three leg exercises – but there are many more variations and combinations. The three outlined are a great starting point for participants of all ages and abilities, so make sure to give them a try. If you really want to challenge yourself, why not also have a go at my best golf workout which provides full body exercises that prepare you for the course.

Golf Mobility Exercises

info@jggolffitness.co.uk (Jamie Greaves) — Tue, 08 Mar 2022 11:27:12 +0000

The benefits of the vertical push are not limited to increasing upper body muscle mass, strength and power. On top of this, such exercises are fantastic for improving shoulder stability and mobility. Watch the video below to find out how these golf mobility exercises can help boost your golf game.

Vertical Push

A lot of people struggle with shoulder mobility, so these golf mobility exercises can really help. If you're more of a beginner when it comes to exercise work, I recommend starting with a move called the landmine press – which I demonstrate above. It works in a slightly modified range of shoulder mobility, so it’s suitable for a lot of different golfers. It might look extremely demanding, but this really is a good place to start if you’re not an experienced lifter or you are starting some golf strength training.

For the intermediate level, we have the Arnold press. This exercise, which is named after Arnold Schwarzenegger, is brilliant for golfers. Many players lack external rotation, and if you're one of those, this move is really going to help. Because you’re holding a dumbbell in each hand, both sides have to work hard, so it also has the potential to reduce any imbalances that you may have. This exercise will also help to get your shoulders strong, stable and moving well. The shoulders are a common injury site for golfers (along with the lower back), which makes this exercise appealing for a lot of players.

Related: Simple Golf Stretch Exercises

Then there’s the barbell press. This is the traditional vertical push strengthening exercise. It does require a little bit more mobility and technique compared to some of the other variations, so I recommend this one for the more experienced lifters. What I really like about it is that it has the advantage of allowing us to lift a little bit more load.

Be sure to watch the video above to find out how these golf mobility exercises are performed properly.

Golf Core Exercises

info@jggolffitness.co.uk (Jamie Greaves) — Tue, 08 Mar 2022 11:15:33 +0000

In the golf core exercises video and article below, strength and conditioning expert, Jamie Greaves, demonstrates how to perform three fantastic exercises – moves that could form an important part of any golf strength training to give your golf game a huge boost.

Carries & Holds

Not all exercises have fancy names – carries and holds are as simple as they sound. The exercises in the video below are brilliant for golfers for a number of reasons. Firstly, they help us to improve our grip strength. Secondly, they are fantastic for improving our core control. On top of this, carries and holds help our conditioning levels.

I’d say carries and holds are fairly underutilised in the fitness world. What I also like about them is that you can pick up any weight and go for a walk – so you can perform this kind of exercise in the comfort of your own home.

If you’re more of a beginner, in terms of workout experience, the farmer’s carry/hold is a great starting point. The suitcase carry/hold is an intermediate level exercise, and it’s a variation that really hits our lateral core. Then we have the hang – which sounds easy, but it’s more of an advanced exercise. It’s a super exercise for golfers, as it’s going to increase golf grip strength, shoulder mobility, and it decompresses the spine.

If you’re looking for one or two moves that are going to improve your core strength, then give these golf core exercises a try. Just be sure to watch the video above to find out how they should be performed.

If you can couple some of these moves, that will improve your core strength with some golf stretch exercises and some golf speed training, you'll improve how your body supports the motion of the golf swing.

If you still need a bit of inspiration, check out Rory McIlroy's gym routine. For those looking to put together a full body workout, try these 10 essential exercises for golfers. Again, I've offered variations of each exercise, so you'll be able to find a move that suits where you're at.

Golf Speed Training: How To Harness And Unleash Power In 2025

info@jggolffitness.co.uk (Jamie Greaves) — Mon, 07 Mar 2022 13:56:14 +0000

Watching the best players in the world now, it is clear that they are becoming faster, stronger and more athletic.

The majority of them will spend a significant portion of their preparation time working on the best golf exercises, in a bid to finely tune their body, utilising a range of power and strength activities to give themselves the best chance of success on the course.

While you might not be able to replicate their swing (just yet), you can follow their lead in terms of your fitness and one other key aspect.

Speed in your golf swing is vital, as we don't get huge amounts of time to generate force, but how can we maximise this to capture those precious extra yards?

Well, we asked expert strength and conditioning coach Jamie Greaves to demonstrate some fast-paced exercises that you can add to your workouts.

With only around half a second to wind up that swing, we want to make sure that you are in the best shape to deliver every time, so give some of these a try...

Golf Speed Training: Harness And Unleash Power In 2025

What Is Golf Speed Training?

Golf speed training can be completed using many different exercises, and I like to use a real variety with my students.

A medicine ball is a brilliant way you can really increase your speed and power, and as you can see in the video below, I demonstrate a variety of explosive lower body movements that you can try with one.

Recent Masters Champion and Career Grand Slam winner Rory McIlroy also uses a lot of medicine ball work in his gym routine, helping him to achieve that trademark athletic swing and unfathomable distance off the tee.

Lower Body Explosive

These exercises increase lower body power, and are a great part of any leg workout for golf.

Highlighted in the video are the sprinter step, which is aimed at beginners (in terms of exercise experience); the broad jump for intermediate level; and the band assisted jump, an exercise for those at an advanced level.

Med Ball Explosive

Med ball exercises are a great addition to any golf strength training workout, but can also be used to develop speed.

They're also a fun way to practice similar movements that you would see in a golf swing. The video below outlines three different medicine ball exercises, including the med ball toss, the med ball slam and the med ball rotation slam.

FAQ

Medicine balls can be great for developing strength but also can be utilised for speed training in golf (Image credit: Tom Miles)

Does speed training work in golf?

Yes, absolutely. Jumps, throws, sprints and speed swings are a fantastic way to get you used to moving quickly and can really complement your mobility, strength and golf stretch work.

What I would stress, however, is they are add-ons to strength work, not a substitute. So many golfers skip strength work and immediately opt for throws, jumps and speed swings, as they find those activities more fun to complete.

This will potentially limit your speed gains. To use a car analogy, strength training essentially gives you a bigger engine, but it could also increase injury risk (that's why it's also a good idea to do some lower back exercises for golf.

Strength is the foundation, and the power and speed work is the cherry on top of the cake.

Golf Squat Exercises

info@jggolffitness.co.uk (Jamie Greaves) — Wed, 02 Mar 2022 09:32:35 +0000

Golf Squat Exercises

In the video below, I demonstrate how to perform three different types of golf squat exercises. There are lots of variations out there, but these three are good for people with different levels of fitness and flexibility. The goblet squat, which is a good place to start if you're a beginner; the safety bar for those at more of an intermediate level; and the back squat, which I'd class as more of technical/advanced move. This one is used in power lifting, so it's definitely one for the more experienced lifter, with the benefit being that is allows us to use more load.

I work with a wide range of students – juniors, seniors, women, and Tour professionals. No matter what your age or ability, you’ll find golf squat exercises that are suitable for you – so give the video a watch to find out how to perform these moves.

Are squats good for golf?

Every golfer that I train does some form of squat – they’re superb for increasing lower body muscle mass, strength and power which, of course, will help improve your swing speed. In fact, squats can form an important part of any golf strength training program, along with some golf core exercises. In addition, they’re really good for mobility through the ankles, knees and hips, as well as core control and trunk control, which are also really useful attributes for golfers.

Squats are also easy to perform at home. If you don't have time to go to the gym, or you don't have the equipment, you can even use a loaded bag – as you can see in this video when performing a goblet squat. Generally, you don’t want to be doing high volumes of squats. Focus on doing lower reps and prioritise strength – so three to eight reps for three to five sets.

If you can include some fitness aspects to your golf practice, such as some lower back exercises for golf, then you'll should be able to improve your game while also guarding against injury.

Lower Back Exercises For Golf

info@jggolffitness.co.uk (Jamie Greaves) — Wed, 02 Mar 2022 09:16:49 +0000

Generating extra power in the golf swing is something most amateur golfers strive for, but generating it can be tricky. The lower back is a common area for injury in golfers, so striking a balance in your golf workout between boosting power and protecting your body is key.

In this video and article, golf strength and conditioning coach, Jamie Greaves, demonstrates three great lower back exercises that can help you to find that harmony and bank those extra yards on the course...

Lower Back Exercises For Golf

Deadlifts, or a hip hinge, are really helpful patterns for golfers to develop lower body muscle mass, strength and power, particularly through the posterior chain – so the hamstrings, glutes, and mid to low back. This is a really important area for golfers from an injury reduction standpoint, as lower back injuries are extremely common.

In addition, lower back exercises such as deadlifts and the hinge, can help to increase your swing speed and are an important part of any golf strength training.

(Image credit: Tom Miles)

There are other benefits of these types of exercise that I demonstrate in the video above – one of these being that they increase golf grip strength. They also help improve hamstring and hip mobility.

In the video above, you'll see me perform three variations: a dumbbell Romanian deadlift, barbell Romanian deadlift, and trap bar deadlift. The Romanian deadlift variation is the way that I like to start training the hip hinge pattern with my golfers, and usually with dumbbells.

The next progression is the barbell Romanian deadlift. A good Romanian deadlift may be my favourite hamstring mobility exercise out there. It allows for more load to go through the movement. With the weight out in front, it does provide a little more of a technical challenge, which is something to be aware of.

(Image credit: Tom Miles)

Lastly, the trap bar deadlift allows golfers to use a lot of weight in a safe and efficient way. This exercise is coached with more of a hip hinge pattern, but can also be used with a squat pattern.

Golf squat exercises and golf core exercises make great additions to any golf-specific workout, as they support the development of lower body strength. While this might appear more advanced, and in reality it can be, it's actually the one I have most of my students perform.

In order to perform all exercises safely, and to ensure your form is correct and efficient, be sure to check out the video at the top of this article.

New Rory McIlroy Training Video: What You Can Learn

elliott.heath@futurenet.com (Elliott Heath) — Tue, 05 Apr 2016 14:21:45 +0000

Nike has released a new short film showing the World Number three Rory McIlroy training for this year's Masters

Natalie Gulbis fitness tips for golf

Golf Monthly — Tue, 20 Mar 2012 11:25:00 +0000

Two more Natalie Gulbis fitness videos to help you improve your golf

Where next?

Golf instruction and tips

Another Natalie Gulbis fitness video

Natalie Gulbis fitness tips

Golf Monthly — Tue, 06 Mar 2012 10:21:00 +0000

Watch Natalie Gulbis explain and demonstrate some easy fitness tips for golf:

Where next?

Golf instruction and tips

Pilates K launches classes in London

Golf Monthly — Thu, 25 Feb 2010 15:36:39 +0000

Pilates K has launched a series of classes that could help golfers achieve a more consistent, powerful and accurate golf swing.

The Golf Pilates Reformer exercise classes are designed to correct poor mechanics in golfers' postural alignment and structure, and in turn improve their mobility and swing.

The classes break down the golf swing into phases seven phases: (1) address; (2) backswing; (3) transition; (4) downswing; (5) contact; (6) follow through and (7) finish.

Golfers will be introduced to the reformer machine with an explanation on how the exercise relates to delivering energy to the golf ball.

Limitations in the body in terms of flexibility, muscular strength, endurance and power can all lead to limitations in the swing itself and trainer, James Arnold, aims to identify these in order to help clients develop core power and increase clubhead speed as a result.

Regardless of fitness level, after just one class, the experts at Pilates K believe all clients will leave feeling stronger and more flexible.

Pilates K are based opposite Liverpool Street Station, London, and offers 55-minute classes. For further information visit pilatesk.co.uk

Where next?

Fitness for golf: Golf fitness instruction Tour news: Latest golf news Competitions: Golf prizes to be won

Bond Fitness golf training proving a hit

Golf Monthly — Wed, 17 Feb 2010 12:31:37 +0000

Following a hugely successful opening week, Bond Fitness, endorsed by the likes of Paul McGinley and Becky Brewerton, is extending the open format for the whole of February.

Overwhelmed with the response to the 1,800 sq ft gym, which is located at Hertford Rugby Club, Steve Bond and his Bond Fitness team have had to extend the initial opening times to keep up with demand.

Throughout February anyone interested in seeing what separates the Bond Fitness studio from other gyms will be able to see for themselves from 10am-2pm and 7pm-9pm each day.

Consisting of a training studio, vibration suite with six VibroGyms, treatment rooms and changing facilities, the new Studio features an Olympic lifting platform and performance rack, barbells, dumbbells, TRX, kettlebells, medicine balls, rebounders, Bosu balls, core boards and boxing bags. With no cardiovascular machines, all CV training achieved through focusing on exciting all body exercises specifically designed for fast, safe and effective results.

"With most high quality facilities in the UK, which are geared towards serious training, usually reserved for professional sportsmen and women, we wanted to make these training environments, techniques, equipment and methodologies more widely available to members of the general public," said Bond Fitness head, Steve Bond.

For further information please call 0845 0703007 or visit bondfitness.co.uk

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Golf instruction: Fitness for golf Golf tips: Golf video tips Competitions: Enter golf competitions

carboSHOTZ energy gels, tablets and bars

Golf Monthly — Mon, 26 Oct 2009 15:56:00 +0000

If you are an endurance athlete who regularly trains and competes in events more than 90 minutes in duration, then you'll probably know that trying to fuel for long-distance events, means taking on board more than just water.

Many endurance athletes use gel packs for an energy boost. They energise you during activity with carbohydrates and electrolytes. But, not all energy gels taste the same: some of them upset the stomach; some of them are hard to swallow, and some gels just aren't palatable.

CarboSHOTZ energy gels, electrolyte tablets and energy bars have one unifying feature - they have all been tested and developed under extreme conditions to ensure that they are totally usable during intense activity.

Studies have shown that we become highly sensitive to taste after extensive exercise. As a result, what tasted good at the beginning of exercise will, two-plus hours later, taste sickly sweet and become unpalatable.

SHOTZ has a unique formula which tastes better and is more effective the longer you train or compete. When we eat even the most simple foods blood is redirected to the stomach to process, using vital time and energy. What differentiates the carboSHOTZ energy gel is that it is low in sugar, is gluten-free and does not contain any fructose.

This means that SHOTZ sports nutrition can deliver the right combination of complex carbohydrate and minerals, but in a format that can be swallowed easily. Unlike other products that might taste nice but lack any real efficacy, SHOTZ nutrition products taste great and have a carefully balanced mix of carbohydrate, vitamins and electrolytes that can fuel you through the most demanding of events.

For availability visit assist.co.uk or contact 01978 664743.

Where next?

- Golf fitness - Golf Monthly competitions - Golf instruction

David McGill: Functional training for golf

Golf Monthly — Tue, 07 Jul 2009 14:57:00 +0000

‘Functional strength training’ is a phrase commonly used these days by trainers in the fitness industry. Unfortunately, it is also subject to misinterpretation. Many trainers are quick to prescribe complex, ‘functional’ exercises such as lunges or cable woodchops, involving a broad range of muscles. Having failed to selectively stretch tight postural muscles and gradually re-integrate weakened, muscles back into the role for which they are specifically designed, such exercises greatly exceed the physiological capabilities of the average exerciser, ultimately increasing the possibility of an injury occurring.

The Posterior and Anterior Oblique System

Many ‘functional’ exercises prescribed to us in health clubs work muscles responsible for strength and movement yet fail to initially activate and gradually strengthen the deep, internal muscles responsible for stabilizing the spine, keeping it correctly aligned during a golf swing and other dynamic movements. Stomach exercises often succeed in strengthening the ‘core musculature’ however ‘core stability’ will never be achieved if our spine and pelvis isn’t correctly aligned. Why train muscles to be strong yet hold the spine in a misaligned position? Be sure to select a personal trainer who precedes your exercise prescription with Kinetic Chain Assessment (KCA) involving a detailed analysis of your posture. This helps to identify faults caused by muscular weaknesses and tightness, and the inability of these muscles to function correctly. Without the use of KCA, many personal trainers fail to notice when certain muscles, which they intend to target through exercise, are actually being prohibited from functioning correctly by tight, postural muscles.

A detailed, pre-exercise postural analysis, like that offered at Bodyrefine, helps establish a safe starting point for you. Using selective strength and flexibility exercises the primary objective is to ensure that your muscles function correctly without the risk of further injury or complication caused by excess tension or overload. Afterwards, you will be introduced to progressive exercises which are suited to your physical condition and are functionally beneficial to daily activity.

The most effective personal training will include cutting-edge Dynamic Flexibility Training (DFT). Offered by a select number of specialist trainers in the country, DFT is highly beneficial for golfers and tennis players. Incorporating dynamic routines (using the posterior and anterior oblique systems) which closely mirror the dynamic movements used in these sports, DFT improves the power and flexibility of the muscles which the body is dependent upon for effective performance in golf.

Bodyrefine’s David McGill is available for one to one personal training sessions. He can be contacted by phone on 07748 778515 or by email at: david.mcgill@davidmcgill.com

Where next?

- More instruction

Golf fitness: Functional training for golf

Golf Monthly — Tue, 07 Jul 2009 14:41:00 +0000

Are you:

- Looking to improve the power in your golf swing? - One of many golfers who stress their spine when they swing their club? - Looking for a cutting edge approach to strength and flexibility training, realigning your posture, so muscles function correctly and look toned?

When swinging your club, your body rapidly moves through three dimensions, using many groups of muscles in the upper and lower body to help generate the power needed to strike the ball.

As well as generating power, your muscles have other responsibilities, including keeping you balanced and finely altering your body position to ensure technical accuracy during the tee-off or shot.

Repetitively, using one side of your body (by being right or left handed) leaves tightness in certain muscles. Muscles work in pairs or groups, so, if one muscle tightens, another muscle will lengthen, weaken and reduce your ability to generate power when hitting the ball. Regardless of the practise you put in, your performance on the green will be affected. Neglecting this problem inevitably leads to postural misalignment, discomfort and/or injury.

To condition your body and help improve your sporting performance, many of you will seek guidance from trainers at health clubs who still encourage the use of seated, fixed resistance or floor-based exercises where muscles pass through limited ranges of movement.

If golf and many other daily activities we do involve a standing body position requiring the simultaneous functioning of groups of muscles, why are we still encouraged to do seated exercises which work a few muscles in isolation? Despite your effort (and your increased isolative muscular strength), these exercises will not contribute significantly to your improved athletic ability or performance in golf. Still eager to do those abdominal crunches and bicep curls?

Provided your trainer can identify any muscular imbalances, selective, isolative exercises can help to strengthen a "weak link" that you may have, allowing you to restore proper muscle balance. Our brain, which controls muscular movement, actually thinks in terms of whole body motions, not the contraction of individual muscles. Therefore, floor-based or fixed-resistance exercises are actually training the muscles, not the movements which your brain needs to know for your body to function correctly! Strengthening your muscles in isolation can actually inhibit the collective functioning of certain muscle groups, in turn causing them to contract out of sequence. This can place your body, particularly your spine and pelvis, at risk of injury when swinging a club.

During every shot you play, your body relies upon the combined contraction of muscles in your anterior and posterior oblique system. Exercises should be used which simultaneously work all of the muscles in these systems.

People often differ in posture. Many exercise classes encourage general strengthening of muscles which, unbeknown to the instructor and class participants can overwork our already tight ‘tonic’ postural muscles which contract all day to keep us upright. This further worsens our postural misalignment and explains why some of us feel and see the benefits from exercises whilst others experience pain and discomfort (in areas such as the neck and lower back) rather than the benefits intended. Strengthening exercises aren’t the sole culprit though! Many stretching based classes encourage general stretching of muscles, failing to recognise our weakened, elongated muscles which will simply be further weakened and prohibited from functioning by doing do. Muscular stretching and strengthening should therefore be selective according to the postural condition of the individual.

A combination of muscular strength and flexibility is required in golf so opting solely for a strength workout or just a flexibility class would be inadvisable. As well as strength and speed, the power you can generate depends upon your flexibility/range of movement. Further strengthening tight muscles will therefore decrease flexibility, in turn reducing your ability to generate power in your golf swing.

Breathing to win - Chi-Power Golf

Golf Monthly — Thu, 16 Oct 2008 11:29:00 +0000

Article by Jayne Storey of Chi-Power GOLF

In this article I will take us through the ancient art of Meditation – literally “contemplation or mindfulness of breathing”.

The great Tom Watson once said “When I learned how to breathe, I learned how to win”, and many golfers struggle with this basic mental game skill, which makes them prey to mental interference and the emotional highs and lows of the game.

What’s this got to do with golf?

If you think it’s an odd approach to raising your game, just remember - the world’s No.1 player, Tiger Woods has been practicing from a very young age, and his example is now being followed by Justin Rose and others.

Through the practice of Meditation, the golfer can develop awareness of mental interference (fear, anticipation, anger, excitement – all of which are being experienced on golf courses around the world right now!) and what’s more, the ability to return the mind to a neutral and relaxed state, more conducive to a great drive, putt or chip shot.

So, how do you practice?

Sit upright, your feet on the ground, palms resting on your thighs. Hold the crown of your head up, as if it were held by a thread. Tuck your chin under and relax your shoulders.

Once you are comfortable, gently bring your attention to your breathing. Silently repeat in your mind “I am breathing in – I am breathing out”, with each inhalation and exhalation.

Simple as it sounds, after a few moments your mind will wander and you will start thinking about lunch or a phone call you have to make and so on. The challenge is to catch your mind wandering and bring it back to focusing on the breath and repeating your silent ‘mantra’.

There is no way for you to stop the mind generating thoughts, and the practice of Meditation is not so much about controlling the mind but rather, staying detached from unwanted thoughts by single-mindedly focusing on the breath.

What will it do for your game?

Bringing your attention to your breath is a great trigger to increase focus during your pre-shot routine.

You can also use short bursts of meditation (a few deep breaths) any time you get anxious, and to help you let go of a bad shot, instead of mentally carrying it to the next tee.

Focusing on your breathing will also help you relax and improve balance and rhythm.

Contact

For more information on Chi-Power GOLF , personal tuition and workshops, please contact Jayne Storey on 07986 447 250 or visit the website Chi-Power GOLF

Boost your power potential

Golf Monthly — Tue, 31 Oct 2006 12:06:00 +0000

The muscles of the upper arm the biceps and triceps are key to the stability and power of the swing. The bicep, the front part, helps the trail elbow

(right for right-handers) fold into a lever at the top of the backswing and control the club during the follow-through. The tricep, the back part, powerfully straightens the trail arm during the downswing to produce clubhead speed at impact. Both biceps and triceps can be strengthened at home with the following moves, as demonstrated by Ernie Els' personal trainer Josh Salzmann.

BICEP CURL

How to do it: Stand holding a dumb-bell in your right hand (it shouldn't be too heavy enough to allow you to do 10-15 curls before your arm tires). Plant your feet wider than shoulder-width apart then bend at the knee and lower yourself down so that your right elbow is resting just above your right knee and your hand is hanging below this. This position also brings your thigh and behind muscles into play. Then tense the bicep to lift the dumb-bell until your forearm is horizontal and return to the start position. Repeat 10-15 times on each arm.

TRICEPS DIP

How to do it: With your hands slightly wider than shoulder-width apart, prop yourself on a bench or stabilised chair with your arms straight, heels and knees together (squeezing a towel between your knees throughout involves the inner thigh muscles in the exercise) and thighs parallel to the floor (pictured). Keeping your back vertical, slowly lower yourself using your triceps so your elbows are almost at right angles. Push up back to the starting position and perform 10-15 repetitions.

On-course looseners

Golf Monthly — Tue, 31 Oct 2006 11:53:00 +0000

Don't let the fatigue or tension of a long or keenly-contested round affect you down the back nine. Stay loose and keep your swing smooth with these easy, do-anywhere stretches, as recommended by Josh Salzmann, Ernie Els's fitness trainer. For more about fitness, see Josh's website at truthaboutfitness.com.

THIGHS

How to do it: Stand holding a waist-height post or rail with your right hand for balance. Bring your left foot up behind you and pull it upwards with your left hand. Keep your shoulders, hips and standing foot aligned and your navel pulled back towards your spine, and feel the stretch in the front of your thigh. Hold for a count of 10 without bouncing and repeat on the other leg.

HAMSTRINGS

How to do it: Stand 2ft from a waist-high railing or wall and lift one leg up to rest on top of it. Keep your legs straight but knees slightly "soft". Pivot forward from the hips and reach forwards with both hands towards your upturned toes. Don't worry about touching your toes so much as feeling the stretch in your hamstring. Hold for 10 and swap legs.

BACK AND SHOULDERS

How to do it: Stand with your feet shoulder-width apart about 2ft away from a secure rail. Bend your knees, pivot forward at the hips and grasp the rail with both hands. Your head should be over your feet. Lean away from the bar and feel the stretch in your upper back and shoulders. Hold for 10.

CHEST

How to do it: Stand with your back to a secure rail with your feet split for balance. Grasp the rail behind you with your hands about six inches apart. Step forward with one foot and straighten your arms, so that your upper body is leaning away from the

rail. You should feel the stretch in your pectorals and front of the shoulders. Hold for 10 seconds.

Two moves to longer drives

Golf Monthly — Tue, 31 Oct 2006 11:34:00 +0000

Your core the mid-section of your body encompassing the abdominals, backside and lower back is literally central to a powerful golf swing. Being strong here will enable you to maintain good alignment throughout your swing, while weak ab muscles can put stress on the lower back by not providing enough support for the spine. "The roots have got to be strong in order for the branches to be strong," says Josh Salzmann, Ernie Els' personal trainer. You don't need a gym or equipment to strengthen your core simply do the exercises below twice a week. For further fitness details check out Josh's website at truthaboutfitness.com.

ABDOMINAL CRUNCH WITH TWIST WHY IT'S GOOD

As well as strengthening the core, including the oblique abs at the sides, this exercise reproduces the rotational movement of the swing.

HOW TO DO IT

Lie on your back, feet flat on the floor, with a towel between your raised knees this draws the inner thigh muscles, which help stabilise your hips during the swing, into the exercise. Put your hands behind your head without supporting it (pictured).

Keeping your lower back against the floor, slowly curl your upper spine upwards while twisting your right shoulder across towards your left hip. Return to the start position and then repeat moving your left shoulder towards your right hip. Perform two sets of 10-15 repetitions.

PRESS-UP WHY IT'S GOOD

Strengthens the upper chest and

mid-back, helping you maintain a good club position at the top of the backswing.

HOW TO DO IT

Begin on all fours, knees together, hands slightly wider than shoulder-width apart. Pull your navel in towards your spine throughout to activate your core and don't let your lower back sag towards the floor.

Breathe in as you lower your chest towards the floor, then breathe out as you push back up to the start position. Do two sets of 10-15 repetitions or repeat until fatigued.

Discover your secret golf muscles

Golf Monthly — Tue, 31 Oct 2006 11:28:00 +0000

Adductors (inner thighs) WHY THEY'RE IMPORTANT

"They're directly connected to the deep stomach muscles that stabilise the spine," says Salzmann. "There's no question that strong inner thigh muscles are going to make your turn and pivot better."

HOW TO STRENGTHEN THEM

At home Wrap an ankle weight (available for £5.99 for a pair from goldsgymdirect.co.uk) around the base of one leg and lie on your side with that leg along the ground, a towel supporting your neck (above). With your uppermost leg folded forward out of the way, lift the weighted leg up as high as you can. Slowly return to the start position.

Do 15 repetitions and then swap legs.

In the gym Sit forward in the adductor machine with your shoulders over your hips. Contract your inner thighs and squeeze the pads inwards. Return slowly to the start position and repeat. Choose a light weight and perform around 20 repetitions.

Abductors (outer thighs) WHY THEY'RE IMPORTANT

Along with the adductors they're integral to the moment where you shift your weight at the top of the downswing.

HOW TO STRENGTHEN THEM

At home Lie on your side with your weighted leg uppermost and your knees together but slightly bent. Bending at the hip, lift the weighted leg upwards about a foot you should feel the tension down the outside of your thigh and return to the start position. Do 15 repetitions on each leg.

In the gym Sit forward in the seat on the abductor machine with your knees together and push the pads outwards from your midline. Return slowly to the start position and perform around 20 repetitions.

Prevent golfers elbow

Golf Monthly — Tue, 31 Oct 2006 11:10:00 +0000

WHY IT HAPPENS: Consisting of a pain on the inner side of the elbow, which can spread into the forearm, this injury (also known as medial epicondylitis, fact fans) can occur from general overuse and technique errors such as a swing plane that's too flat.

HOW TO PREVENT IT: Dumb-bell wrist curls

Kneel with your forearms flat across a bench. Hold a pair of dumb-bells with your palms facing downwards and the backs of your wrists on the edge of the bench. Keeping a tight grip and your forearms still throughout, lower the dumbbells and then curl them up as high as possible.

Do two sets of 10 repetitions, then repeat with your palms facing upwards.

Prevent lower back pain

Golf Monthly — Tue, 31 Oct 2006 11:04:00 +0000

WHY IT HAPPENS: Since a lot of the power of the golf swing is generated from a tightly-coiled upper body, four out of five golfers will suffer from pain in the lower back at some point.

HOW TO PREVENT IT:

Stability ball back extension.

Place your stomach on a stability ball (try the Pro Fitness Gym Ball, around £3.99, from argos.co.uk), toes on the floor slightly more than shoulder width apart.

Place your hands behind your buttocks. In a slow, controlled manner, raise your upper body until you create a slight arch in your back, then return to the starting position. Perform two sets of 10 repetitions.

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Perfect your posture

Golf Monthly — Tue, 31 Oct 2006 10:57:00 +0000

"It should simply produce an athlete who's more resistant to injury," he says.

The process of injury-proofing yourself starts with a basic but crucial consideration – your posture. "Golf swings are not particularly bio-mechanically friendly, so fine-tuning your posture will result in fewer aches, pains and strains in the long run," he explains.

Get into the habit of using the posture-improving stance (below), not just while you're on the tee – you can do it while you're standing in a queue. That and the back stretch (bottom) protect you from injury and also work your "core" muscles around your stomach and back. And strengthening them is going to put more zing in your swing. Visit Josh's website at truthaboutfitness.com.

Posture Improver

Stand with your feet facing forward, shoulder-width apart. All the points of your body – your shoulders, hips and knees – should be vertically in line. Place a finger on your navel and then pull it inwards and upwards, breathing normally. Hold your finger in that position for 10 breaths and release. Repeat whenever you feel like it.

Back Twist

This stretch can be performed between holes and keeps your shoulders and core muscles loose. Stand with feet slightly wider than shoulder-width apart, holding a club across the back of your shoulders (above left). Rotate your upper body smoothly one way and then the other. Repeat 10 times.

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Stretching effectively

Golf Monthly — Thu, 26 Oct 2006 10:44:00 +0000

The most important part of your preparation is to warm up properly, ready for an athletic swing on the 1st tee.

Work on the upper and lower body muscles so they can combine and produce a powerful, fluid motion.

Having stretched your key muscles, make a few careful practice swings with two clubs.

The extra weight will prime you for a controlled, rhythmic movement.