Golf Digest Fitness Editor Ron Kaspriske outlines two exercises that will help golfers advance the ball out of heavy rough.
Released on 12/1/2014
|Executive Producer:||Harrison Levinson|
Hi, I'm Ron Kaspriske, fitness editor for Golf Digest,
and this is Get Golf Fit.
You know, amateurs really struggle to hit the ball
out of the rough when the grass is really high,
because you both need good arm strength
and you also have to swing down pretty steeply
if you want to hit ball solidly.
Well I'm gonna show you two exercises that are gonna
help you hit the best rough shots ever.
The first thing you need is really strong forearms,
like Popeye forearms.
And with me today is Sarah, one of the fittest
golfers on the planet, and she's gonna show you
how to do the hammer curl, which will not only
strengthen your bicep muscle, but it'll also
strengthen the forearm muscles
which are really important to get that ball out.
So the technique is pretty simple,
all she's doing is bringing the dumbbell straight up
to her chest.
Notice, the upper arm isn't doing much at all,
it's all the lower part of the arm.
Now, you might ask yourself, why a hammer curl
and not a standard curl where the palm would be facing up?
Well, in golf our tendons around our elbows are really
fragile, you really have to protect them,
and this exercise does just that.
So, in addition to forearm strength, you also have to
swing down on a steeper angle, you wanna catch
as much ball as you can in that high grass,
so Sarah is gonna demonstrate an exercise called
a tilted torso rotation, that'll really help you
swing down into that ball.
So go ahead and get into a semi-lunge position, Sarah.
I want your toes pointed forward.
She's gonna pin a golf club across her chest,
this is gonna help her rotate through the middle of
her back, that's where you get your rotation from
in a golf swing, your oblique muscles.
So now go ahead and rotate in one direction.
Notice how she's just rotating her trunk,
everything else stays straight and forward.
Now, rotate in the other direction.
Now what you wanna do is keep going back and forth,
and then eventually you're gonna switch legs
and do it in the opposite directions.
You know, in a perfect golf world you'd never
hit it in the rough, but now
if you do you'll know exactly what you need to get out.
You need strong forearms, and you have to be able to
rotate your trunk on a tilted axis, very important,
and I think those two exercises are gonna change your game.
For more golf tips, go to golfdigest.com and get golf fit.
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