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Keep consistent on the back nine!
(Anytime Fitness - Ladson)
 One Arm Row |
 Lat Pull Down |
 Seated Row |
When pressure is on late in the round, a strong back will provide the proper posture needed in the address position and the all-important ability to consistently repeat your swing - even addressing your drive at the 18th hole.
Every muscle in the back is employed during a swing. When the back muscles start to become fatigued, the swinging motion can become compromised and make your shots inconsistent.
Three great exercises to strengthen your back are the seated row, lat pull down, and one arm row.
During back exercises, proper posture is essential. Sit up straight, squeeze your shoulder blades together, and pull your shoulders back and down. Perform exercises with a smooth controlled motion and do 2-3 sets of 12-15 repetitions for each exercise.
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Seated Row: Using a standard cable machine, sit on the seated row bench with legs slightly bent. With the proper posture, hold the row handle in front of you with arms straight. Pull row handle toward your body just above your belly button. Keep your elbows close to your sides and squeeze your back as you pull. Control the handle back to the starting position
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Lat Pull Down: Hold the long lat bar shoulder width and a half apart. Check your posture and pull the bar down to your sternum. Control the motion of the bar back to the starting position.
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One Arm Row: Place your left knee and left hand on a bench of comfortable height. Hold the dumbbell in your right hand. Squeeze your shoulder blades and tighten the abs to support your lower back. Pull the dumbbell toward your body and keep your elbow close to your side. Slowly lower the dumbbell until it almost touches the ground. Switch hands and repeat.
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These exercises, performed over a period of time, will strengthen the back muscles in general. This increased strength will keep your shots consistent later in the game. This consistency will improve your overall scores and keep those bogeys away!
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