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Golfers Functional Training Exercise

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Rotational Lunge with Medicine Ball
Medicine Ball Rotational Lunge

The Medicine Ball Rotational Lunge is an ideal functional training exercise, working the full muscular system as well as the core.

Photo courtesy of SeanCochran.com; used with permission
(Editor's Note: This golf functional training exercise is part of a golf fitness program designed to help golfers get back into the game. Read the functional training intro for details on the role of the functional training in golf, or visit the Golf Fitness Program index to start your program.)

(Be sure you are in good health and cleared by your physician before beginning any type of exercise program.)

"Functional training" refers to exercises that work the whole body. An ideal functional exercise for the golfer is the "Rotational Lunge with Medicine Ball." This exercise incorporates the entire muscular system, in addition to creating a rotational movement in the core.

• 1. Begin by standing upright, grasping a 3- to 6-pound medicine ball.

• 2. Elevate the medicine ball to chest level with your elbows bent.

• 3. Lift your left leg up, bending at both the hip and knee, and step forward with the left foot into a lunge position. Plant the left leg on the floor, toes pointed forward, and torso upright.

• 4. Lower your hips to the floor by bending both knees, until the left thigh is parallel to the floor.

• 5. At this position rotate your shoulders to the left and then to the right.

• 6. Once complete, return to the starting position, then step into a lunge position using the opposite leg.

Alternate the lunge for 10-15 repetitions for 1-3 sets. I suggest performing your functional exercises 2-4 times per week for best results.

• Return to Golf Functional Training intro
• Back to Golf Fitness Program index

About the Author
Sean Cochran is a well-known golf fitness instructor who travels the PGA Tour regularly working with, among others, Phil Mickelson. To learn more about Sean and his golf fitness programs visit his Web site at www.seancochran.com.

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