Dumbbell Bent-Over One-Arm Rows On A Physio Ball

You need shoulder stability to swing a golf with power and control. Golf Digest fitness editor Ron Kaspriske demonstrates an effective upper-body exercise on a physio ball that works the shoulders and the muscles surrounding them.

Released on 1/29/2016

Transcript

00:02
So as I talk to you right now I'm pinching
00:03
my shoulder blades back.
00:05
Why am I doing this?
00:05
You need scapular stability, not only to swing
00:08
the club with some power, but also to stop it safely.
00:12
Your shoulders and your shoulder blades
00:13
and the muscles surrounding that region are
00:15
really important in terms of the golf swing.
00:17
So I'm gonna show you an exercise that's gonna work
00:19
this region really well.
00:21
It's a bent over row with a little twist to it.
00:23
I'm using a physio ball as my platform instead of a bench
00:26
for the bending over and pushing down part.
00:29
So what I wanna do is put one hand down on the ball,
00:31
and, I mean, I'm pushing into it,
00:33
so right now I'm actually engaging my shoulder blade.
00:36
Then I'm gonna take a dumbbell with the other arm
00:39
and then just simply pull up.
00:41
You've seen this exercise before
00:43
and the only real difference is that I am still
00:45
pushing with this while I'm pulling with my other arm.
00:51
Couple of keys to this exercise to remember,
00:53
that you wanna keep your head down,
00:54
your spine should stay in line, none of this.
00:57
And you also want to feel like your back
00:59
is nice and flat, and to do that I'm actually engaging
01:02
my hamstring muscles and the muscles in my thighs
01:04
right now with a little bent knee.
01:06
So again, it looks like this.
01:09
And that's a good bent over row.
01:11
One more tip is, use a weight that's pretty heavy.
01:14
I'm using a 25 pound here for demonstration purposes,
01:17
but if you can go to 50 pounds or 40 pounds, go for it.
01:20
And, do about 10 reps with each arm,
01:23
switch, and then one more set.
01:25
That's it, thanks for watching.
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