Pull - Back and Biceps
(Week 8, Golf Performance Boost)Day Overview
This session targets posterior chain strength and arm stability, supporting rotational power and mobility. Focus on controlled movements to reinforce muscle activation and neuromuscular coordination, essential for a smooth golf swing. The exercises promote muscular endurance and stability with moderate reps and RPE, emphasizing proper form and muscle engagement.
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 your back flat and core engaged to maximize posterior chain activation. Focus on controlled, deliberate movements to enhance muscle twitch response and stability, supporting rotational strength.
Working Sets:
4
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• Single-Arm Kettlebell Row
Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Hinge at the hips while keeping your back flat and core engaged, allowing the kettlebell to hang straight down. Keep your elbow close to your body and pull the kettlebell upward towards your hip, squeezing the back muscles. Lower the kettlebell back to the starting position in a controlled manner. Maintain a stable torso throughout, avoiding rotation or excessive movement. This exercise primarily targets the latissimus dorsi, rhomboids, and middle back muscles, while also engaging the biceps and core for stability.
Prescribed Sets:
Complete 3 sets of 10 reps per arm at an RPE of 7. Maintain a stable torso and focus on pulling with your back muscles rather than the arm. This improves unilateral stability and rotational control.
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. Focus on engaging the lower back and glutes to reinforce spinal stability and mobility, supporting injury prevention and rotational movement.
Working Sets:
3