Part Three of RSNG’s weekly, free Zero to Hero home strength session builds on the first two weeks of work, by shifting the focus to single-leg moves.
These will act as a short-cut to muscle overload, putting your lower body on a fast track to becoming stronger and providing more drive, says pro Tour strength and conditioning coach Jamie Greaves…
“A workout that starts to incorporate some single leg exercises into the plan can be a great option for training at home when kit is limited, because it allows us to create overload easier,” says Greaves, who has crafted this workout series exclusively for RSNG, to make you stronger, and increase your club head speed while improving your resilience, and helping to fend off injury.
Do this workout twice a week for a full-body blast (leaving at least 48 hours between workouts), which will start to increase your club head speed. Check back here next week, for the fourth and final installment…
You don’t need a load of additional weight to create muscle overload when you move the challenge onto a single leg
RSNG Golf Strength Zero To Hero Workout: Week Two
1. Push-Up, Sets: 3 Reps: 8 Rest: 60 seconds ‘Screw’ your hands into the floor, to stabilize your shoulders and help your elbows to track at around 45°. Start in a high plank position with the shoulders stacked directly over the wrists. Lower slowly and then press back up. You want to feel like your body moves as a single unit through the rep, without rounding or extending your body excessively, and don’t let your elbows flare out too much. (If this exercise feels too easy, you can add some resistance by wearing a weighted backpack.) Target: chest, triceps, plank & upper body push.
2. Step Up, Sets: 3 Reps: 8 (each side) Rest: 60 seconds Start with one foot up on a box or bench. Put as much pressure into that foot as possible and then push through it to step up. Lower the leg back down slowly and under control each time. Unweight the back leg as much as possible before stepping up and don’t just drop down to the ground. Stay tall through the torso on each rep and do reps on both sides. Target: quads, glutes, core.
3. Banded Lat Pull-Down, Sets: 3 Reps: 10 Rest: 60 seconds Begin seated with a band attached up high. Have a slight lean back in the torso but then hold it static. Take a double overhand grip on the band. Pull the shoulders back and then pull the band down and into the chest. Pause and then return, allowing the shoulders to round slightly. Don’t pull the band down too low or lean back further as you pull. Target: lats, upper back, core.
4. Staggered Stance Banded Romanian Deadlift, Sets: 3 Reps: 8 each side Rest: 60 seconds Start in a staggered stance, with a band wrapped around under the front foot, gripping it in each hand. The back foot is just for balance with minimal pressure going through it. Hinge the hips back to really load into the hamstring and glute before driving up with intent. Don’t rush the motion, round your spine or bend your front knee too much. Use your hips to drive the motion, with pressure going into the heel of the front foot. Target: hamstrings, glutes, core.
5. Banded Overhead Press, Sets: 2 Reps: 8 Rest: 60 seconds Begin by standing on a band with the top of it resting on the back of your shoulders, gripping it in each hand. Press the band overhead as if you were punching the ceiling. Don’t lean back as you move, and make sure you lock the arms out at the top of the move. With the band in front, drop your head back, push the band up and then push the head through. Don’t let the band drift forwards. Target: shoulders, core, triceps.
6. Banded Torso Rotation, Sets: 2 Reps: 6 each side Rest: 60 seconds Start side on to a band attached at chest height. Keep the arms fairly straight and rotate through the torso with intent, away from the attachment. Control the band on the way back and do not use your lower body to generate momentum, or slide the upper body across to pull the band. Keep the band parallel to the ground and do reps on both sides. Target: core, rotation, spine.
WHAT NEXT? Upper body strength is a key component of a good golf swing, so find out the best ways to train your chest with RSNG’s quick and easy guide…
Photos: Adobe Stock
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Jamie Graves is a strength and conditioning coach who specializes in training golfers and has also played the game himself for over 20 years formerly reaching a plus figure level. He currently works with golfers of all ages and abilities including tour players such as Charley Hull and Meghan McLaren. Jamie offers in person sessions at his private facility at Northampton Golf Club as well as online through his JG Golf Fitness App, helping all golfers to move better, get stronger and swing faster! Follow him on Instagram and visit his website for more.