Rough Shots

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

Credits

Executive Producer: Harrison Levinson

Transcript

00:03
(upbeat music)
00:08
Hi, I'm Ron Kaspriske, fitness editor for Golf Digest,
00:11
and this is Get Golf Fit.
00:17
(rock music)
00:18
You know, amateurs really struggle to hit the ball
00:20
out of the rough when the grass is really high,
00:23
because you both need good arm strength
00:25
and you also have to swing down pretty steeply
00:27
if you want to hit ball solidly.
00:29
Well I'm gonna show you two exercises that are gonna
00:31
help you hit the best rough shots ever.
00:33
The first thing you need is really strong forearms,
00:35
like Popeye forearms.
00:36
And with me today is Sarah, one of the fittest
00:38
golfers on the planet, and she's gonna show you
00:39
how to do the hammer curl, which will not only
00:41
strengthen your bicep muscle, but it'll also
00:43
strengthen the forearm muscles
00:45
which are really important to get that ball out.
00:47
So the technique is pretty simple,
00:48
all she's doing is bringing the dumbbell straight up
00:50
to her chest.
00:51
Notice, the upper arm isn't doing much at all,
00:53
it's all the lower part of the arm.
00:56
Now, you might ask yourself, why a hammer curl
00:58
and not a standard curl where the palm would be facing up?
01:01
Well, in golf our tendons around our elbows are really
01:03
fragile, you really have to protect them,
01:05
and this exercise does just that.
01:07
So, in addition to forearm strength, you also have to
01:09
swing down on a steeper angle, you wanna catch
01:11
as much ball as you can in that high grass,
01:14
so Sarah is gonna demonstrate an exercise called
01:16
a tilted torso rotation, that'll really help you
01:18
swing down into that ball.
01:20
So go ahead and get into a semi-lunge position, Sarah.
01:23
I want your toes pointed forward.
01:25
She's gonna pin a golf club across her chest,
01:27
this is gonna help her rotate through the middle of
01:30
her back, that's where you get your rotation from
01:32
in a golf swing, your oblique muscles.
01:34
So now go ahead and rotate in one direction.
01:37
Notice how she's just rotating her trunk,
01:39
everything else stays straight and forward.
01:41
Now, rotate in the other direction.
01:43
Perfect.
01:44
Now what you wanna do is keep going back and forth,
01:47
and then eventually you're gonna switch legs
01:49
and do it in the opposite directions.
01:51
You know, in a perfect golf world you'd never
01:52
hit it in the rough, but now
01:54
if you do you'll know exactly what you need to get out.
01:57
You need strong forearms, and you have to be able to
01:59
rotate your trunk on a tilted axis, very important,
02:03
and I think those two exercises are gonna change your game.
02:06
For more golf tips, go to golfdigest.com and get golf fit.
02:10
You're supposed to be playful.
02:12
(everyone laughing)
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