![]() ![]() Mobilization for lower extremity (hip and ankle).Complete three rounds with 10 repetitions per round. Stop lowering when the lumbar spine flexes. Spend 6 seconds down and 2 seconds up, slow to fast. As you go through the squat, pull down on the club for latissimus activation, and spread the floor with the feet and push out with the knees for further gluteal activation. Hip hinge to activate the gluteal muscles and spare the knees. Start with bend-the-bar technique (with the golf club serving as the bar) to activate the latissimus muscles and belt above knees to activate gluteal muscles. Basic squat with push-hands or hold a golf club across the shoulder blades (similar to bend-the-bar technique) and connect a belt above knees.Go through the circuit 3 times with 10 reps per exercise each circuit. McGill Big 3 (curl-up, side-plank and “bird-dog”) These exercises work on core stability with the abdominal bracing concept while sparing the spine of excessive load.Golfers most commonly experience low back pain followed by upper extremity injuries in the elbow and wrist, so be sure to incorporate these five general key areas in your warmup to decrease low back and upper extremity pain and potentially increase power: During your warm-up, the focus should be on joint mobilization and muscle activation and less on stretching. A good warm-up is important before playing golf or any sport as it prepares the body to withstand the loads or demands of that sport. ![]() (Of course, if you feel your form begin to falter, take a short rest and start again with fresh form.) After you’ve completed all five exercises in the circuit, rest about 10 seconds, then repeat the circuit one to two more times for two to three rounds total.While we are currently off the course, practice these exercises to prepare your body to tee off! Once you are back on the course, use these exercises regularly as your warm up. Move from one move to the next without resting in between moves. ![]() Do each move for the designated number of reps or time.What you need: An exercise mat for comfort and a medium-strength resistance band for the pull-apart. But because this warm-up has a good dose of core work too, you could also use it for core activation, says Chillous.įeeling ready to kick-start your workout with a great upper-body warm-up? Keep scrolling for everything you need to know. This warm-up, which you can easily do at home, is designed to fire up your shoulders, back, and chest ahead of a strength workout. Getting into such a habit will help reduce your risk of injury and ensure you’re prepared for the workout to come. With this upper-body warm-up, which Chillous created for SELF, you can turn on these vital muscles and then reap the rewards in your upper-body strength workout.Īs for when you should do an upper-body warm-up? The answer is simple: Before any type of upper-half strength routine, says Chillous. After all, you need a strong core to help you perform upper-body exercises like the overhead press and the row, since your core muscles help keep you stable and transfer power to heft that weight. “But we don’t often turn on our core or lower back.” That can be a problem, since your core and lower back are important muscle groups that affect the functioning of your upper (and lower) halves. “We do a lot with our legs in our general day-to-day,” says Chillous-from running to walking to climbing a flight of stairs. Lastly, a good upper-body warm-up challenges your heart rate and activates your core and muscles around your spine. This, in turn, boosts the strengthening benefits of your workout. ![]() This tension then prepares your muscles to push or pull heavier weights during your actual workout, helping to increase the effectiveness of your workout and reduce your risk of injury in the process.Ī solid upper-body warm-up also increases your range of motion and thus allows you to perform movements in your workout in their full extent. Instead, it uses just your bodyweight and/or resistance bands to create tension in the muscles in your back, chest, and shoulders, ACE-certified personal trainer Tasheon Chillous, CPT, coach and personal trainer at Ascent Fitness in Tacoma, Washington, tells SELF. Looking for a great upper-body warm-up to do before your next back, shoulder, or chest workout? We have you covered, with a straightforward, five-move routine that will activate the right muscles and mobilize the correct joints so you can have the best upper-body strength workout possible.Ī good upper-body warm-up-like the one below-doesn’t rely on heavy weights. ![]()
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