Pull and Core Stability
(Week 3, Golf Performance Boost)Day Overview
This session focuses on pulling strength and core stability to support rotational control and mobility. Exercises are designed to reinforce muscular endurance, improve twitch response, and enhance neuromuscular coordination for efficient swing mechanics.
Exercises
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• Bent-Over Dumbbell Rows
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 7-8. Keep a neutral spine, engage the back muscles, and focus on controlled movement to maximize engagement and stability, supporting rotational strength.
Working Sets:
4
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• Russian Twist
Sit and rotate your torso side to side to work your obliques and core.
Prescribed Sets:
Complete 3 sets of 15 reps per side with an RPE of 7. Sit with knees bent, lean back slightly, and rotate torso to engage obliques and improve rotational control, essential for swing power.
Working Sets:
3
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• Superman Hold
Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.
Prescribed Sets:
Hold for 20 seconds per set, 3 sets with an RPE of 6-7. Focus on engaging lower back and glutes to enhance posterior chain stability, supporting smooth rotational movement.
Working Sets:
3