- Golf muscles trained: Lower Back, Deep Stabilizers of the Spine, Mid-Back, Upper Back, Glutes, Abdominals, Hip Flexors, and Hip Extensors
- Exercise benefits: This exercise helps strengthen the muscles of the lower and mid-back. For those golfers whose backs fatigue before the round is over, this exercise should provide some relief.
Step 1: Begin this exercise by placing your hands and knees on the floor.
Step 2: Place your hands directly under your shoulders with your knees directly under your hips (as in the photo on Page 1).
Step 3: Your back remains flat with eyes focused on the floor. Visualize balancing a glass of water in the middle of your lower back. No spilling!
Step 4: From this position, simultaneously extend your left arm and right leg to positions that are directly out in front and behind the torso, respectively.
Throughout the extension of your arm and leg, maintain a flat back position. Keep balancing that glass of water on your lower back.
Step 5: Once both the arm and leg are extended, hold the position for two seconds and then return to the starting position.
Repeat this sequence with the opposite arm and leg. Alternate back and forth for 10 to 15 repetitions with each arm and leg.
This is one exercise of many you can include in your comprehensive, lower-back strengthening program. By doing so, you will feel much better and perform at your peak longer.
