Upper Quarter Stability Exercises for the Golf Player
by Jacqueline Birdsall, DPT, TPI and Chelsea Ortega, DPT, SCS, CSCS
As we discussed in our Lower Body Stability Blog here, stability allows your body to maintain a position while another force is acting on the body. This stability comes from strength and endurance of the muscles in the surrounding areas. During the golf swing, the upper body must maintain stable positions as a strong force of rotation is occurring throughout the kinetic chain. Therefore, it's vital to practice stability of the shoulders so that they maintain their position around a moving trunk.
KB Rotational Push Press (2 sets x 8 reps)
Start with feet shoulder-width apart with kettle bell (KB) in right hand in front rack position. Rotate your feet 90 degrees left as you press overhead at the same time. Power should be developed from your lower body.
OH Farmer Carry (2 sets x 60”)
Start by holding KB bottoms up overhead (use a dumbbell if you do not have access to a KB.) Keeping your core engaged and trunk upright, walk 10-20 feet while limiting compensatory movements. Try to keep proper alignment and limit walking with eyes on the floor.
Landmine Press (2 sets x 10 reps)
Begin in a half kneeling position and place the barbell in a corner if you do not have an attachment. Kneel on your right knee and take the barbell in your right hand. Drive the barbell up and forward allowing your shoulder blade to rotate up, then carefully lower shoulder blade back and down to starting position
½ Kneel Lift (2 sets x 10 reps)
Start by kneeling with the knee closest to anchor down and other bent to 90 degrees. With resistance coming from the ground level, grab the band with both hands and pull as you rotate from down to up over opposite shoulder. Lead with belly button and keep hips and pelvis still.
ER Walkout w/ Rotation Press (2 sets x 12 reps)
Start with sports cord or cable slightly below shoulder height. Keep elbow abducted out to the side at 90 degrees and elbow bent at 90 degrees and externally rotate the shoulder 90 degrees. Maintain shoulder ER, rotate body 90 degrees and press up vertically.
Please feel free to reach out with questions, difficulties or to expand your program and improve your sport!