Push and Rotational Power
(Week 3, Golf Performance Boost)Day Overview
This session develops upper body pushing strength and rotational power, emphasizing controlled movement and stability to enhance swing torque. Exercises incorporate rotational elements to improve muscle twitch response and core engagement, vital for dynamic golf swings.
Exercises
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 7-8. Use moderate dumbbells, focusing on controlled pressing and shoulder stability. Maintain a neutral spine and engage the core to support rotational stability during swings.
Working Sets:
4
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• Medicine Ball Rotational Throw (Against Wall)
Stand with feet shoulder-width apart facing a wall, holding a medicine ball with both hands. Rotate your torso away from the wall, then explosively rotate back, throwing the ball against the wall using your core and rotational muscles. Catch the ball as it comes back and repeat. Maintain a slight bend in the knees, keep your back straight, and engage your core throughout the movement. Focus on controlled, explosive rotations to maximize power transfer and core activation.
Prescribed Sets:
Complete 3 sets of 12 reps per side with an RPE of 7. Use a lightweight medicine ball, focusing on explosive rotational movement from the hips and core. This enhances twitch muscle response and rotational power transfer.
Working Sets:
3
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• Push-up with Shoulder Taps
Start in a high plank position with hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, performing a standard push-up. As you push back up to the starting position, lift one hand and tap the opposite shoulder, then return that hand to the ground. Alternate sides with each repetition, maintaining a stable core and minimizing torso rotation to keep proper form. This exercise targets the chest, shoulders, triceps, and core muscles, especially when performed with controlled movements to prevent excessive body sway.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7. Maintain a stable plank position, tapping each shoulder alternately. This improves shoulder stability, core engagement, and control during dynamic movements.
Working Sets:
3