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By Susan Hill
When you are looking for ways to gain yardage off the tee and on the fairway, creating additional upper body strength is a necessity. Fortunately, one of the most effective and underrated exercises to challenge the upper body strength of female junior golfers is the push-up. Among trainers the world over, push-ups are highly recommended exercises because they offer the following benefits:
• Improves strength-to-body weight ratio
• Challenges upper body strength along with core development
• Re-enforces good posture and alignment for golf
• Builds shoulder stability
• Develops additional strength and power throughout the kinetic chain
• Increases muscle endurance
• Provides versatility and ease of use. There are up to 30 different push-up variations that can be performed anywhere, anytime.
As with any exercise, golfers can vary the difficulty level along with the number of repetitions and number of sets performed. They can also alter the speed of movement to change the emphasis from strength to explosive power. Quality of movement is the key to making push-ups a successful part of your routine. If you can’t perform many push- ups to start, don’t worry. The number of push-ups you can perform will increase with time and patience.
While there are many push-up variations, here are some basic rules that should be followed with every repetition.
Keep a neutral spine. Contract your abdominal muscles (pulling them in close and tight) to maintain a neutral spine position. This will eliminate any unnecessary stress or strain to the lower back.
Breathing is key. Inhale as you lower your body towards the floor. Exhale as you lift your body back up.
Pay attention to your wrists. If you experience any pain or discomfort in your wrists while performing push-ups, try placing some light dumbbells at your hand positions. This will take any undo stress from your wrists by changing your grip and your degree of extension.
Keep your chin tucked. Try not to lift your chin toward the ceiling or tuck it down toward the floor. By keeping your head in a neutral position, this will better assist proper body alignment.
Patience, Persistence, Consistency! Push-ups can be frustrating at first. Try to stay patient as strength development doesn’t happen overnight. However, with a consistent effort, you will likely see your strength increase rapidly over short periods of time.
Now that you have learned the basics, here are some fun variations you can try at home or on the road.
Push Up to Pull In
In a push-up position, place your feet on the ball. Hold your spine straight and maintain head and neck alignment. Perform a push-up by slowly lowering your body towards the ground, then using your shoulders, chest and triceps to return to the start position. Then, draw your legs under your body, keeping your abs contracted throughout the movement. Return to the start position and repeat.
Fitness Ball Push-Up
Place your hands in the push-up position on the ball with fingers pointed down. Contract ab muscles and keep your spine in one line. Slowly lower your body until it comes close to touching the ball. Slowly push your body away from the ball until your arms are extended. Always avoid any sagging or arching of the spine. Keep your belly button drawn in towards your spine. Maintain control of the ball throughout the movement.
Single Leg Push-Up
In a push-up position, place your feet on the ball. Hold your spine straight and maintain head and neck alignment. Lower your body into a push-up. For increased difficulty, try raising one foot off the ball while you lower your body into the push-up position.
Susan Hill is a CHEK Golf Biomechanic, Sports Performance Nutritionist and President of Fitness for Golf. Visit www.fitnessforgolf.com to learn more. |
