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.
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.
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.
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