20 Minute Low Equipment Upper Body Golf Session

Strong healthy shoulders and an improved golf swing this combination from Ace gets it done in less than 20 minutes so what do the shoulders do in the golf swing they stabilize at the top they transfer energy through the body into the extremities and into the club and they're going to play a huge role in creating balance and stability through your whole mush so if they function well your golf swing is going to improve and there's a number of ranges of motion many of which we're going to hit today this is from Ace our new training protocol Advanced corrective exercises this is going to be right in between your traditional stretching and a workout we're looking at 20 minutes or less minimal equipment lower intensity and all the golf gains all right so let's Dive Right In and get to work to get started you're going to want some really small widths you can do a single you can do it with dumbbells fractional plates or use a band or cables if needed we're going to start with the side plank to reverse fly this is how you get it done part one is to go into a side plank position making sure the core is working hard the obliques a holding us up in a great posture a neutral spine position from there stabilize work against the ground and you're going to work in a Big Arc into that reverse fly movement so you're around and work back car's really working hard the shoulders are functioning to a nice range of motion stabilizing at the top and with that lighter weight we're looking at pure function and lower intensity up next we have rotator cuff activations again you want a really light weight here you're going to take a seated position on the floor on a box on a chair and you're going to fix the elbow to the rears knee from here we stabilize the whole body and work through that range of motion looking to get to 90 degrees really controlling down and get into that top position working that rotation put in all that tension but controlled efficiency through the shoulder enhancing your function and strengthening the rotator cuff final Movement we jump up into our golf posture it's a slight hinge at the hips feet well anchored to the ground and just that little bit of spinal for the final Movement we go into our golf posture small hinge of the hips feet anchored into the ground so you're nice and stable from here we're going to go into a front rails okay if you have one where you can do it individually but if you've got two at the same time okay so set your posture set your neutral spine and then we're going to separate up and out okay the key here is to sit into the posterior chair really isolate the Shoulders hit that range of motion and as with all of these movements really be controlled specifically on that downward phase okay we can make a lot of gains there as well as up control now good for the joints good for your gears for the first set of movements you are going to go three rounds of 12 of each exercise split them up into six each arm always work both sides and focus on that control now we're going to two movements that are going to enhance rotation chest function it's going to impact the shoulder and how you stabilize through the glutes and the whole body to create that movement more effective the first movement in this set will be Turkish hold rotations this is about stability in the upper body rotation and separation through the core into the lower body I want to face the other way so you can really see how the body turns through this whilst we stabilize the shoulder so as we get down you're going to work each side asymmetrically so with the weight in the left hand the right arm and the right leg are going to be flat on the ground bring that same leg up to 90 degrees and then mend 10 in that position don't lose and go with the leg you're going to separate the lower body and get that full rotation to the ground if you can work back up stabilize the spine don't let that weight move so you can see how the body is really separating upper and lower just like you do in your golf swing and we're stabilizing that shell it takes a lot of focus but feels great on the lower back and you're improving your rotational capacity whilst working on your shoulders as well the other movement in this set is going to be the glute Bridge floor press this is where you focus a little bit more on the chest obviously how that impacts into the shoulder and we're going to mean that glute Bridge so we activate the core and the glutes for extra stability take yourself that lying position feet flat on the ground keep those dumbbells or kettlebells in class you're gonna fire up the hips feel the activate it should all be in the glutes not shaking into the hamstrings fire up tight you're going to press Ctrl down elbows just touch the ground and then back to the top control breaths each time core is working hard the upper body is stabilizing obviously you can increase the weight as necessary and relative to what you have but the key here is that we stabilize activate the core activate the glutes and build that full body stability to improve your gear that set is going to be a combination of two rounds 24 rotations and 12 floor press the 24 means 12 each side take your time to really get that range of motion and get it done you're going to finish out with two rounds of rotation 20 reps of each and you're going to start with the dynamic windmill rotation you can grab those small weights out again here if you choose to if you want to load this pattern but this is excellent as a body weight exercise you're going to start in a wide position okay so make sure your feet are flat and you've still got that activation through the glutes so you can hinge at the hip very slight Bend in the knee into this Movement we want to be free flowing the shoulders have already done a lot of work and here we can just use that to our advantage so we hinge down chest to the floor you're going to reach your right hand down to touch your left foot and then change in that Dynamic pattern working either side working around the spine and getting that big rotation so nice and fluid your feet should be working against the ground you're turning around the spine you're really getting that freedom through the shoulder and it's a great exercise okay so that creates the freedom you're going to match that with rotational swings dumbbell or kettlebell here we just bring it all together we've separated the body well we've used the ground and we have focused on the upper body this is where we transfer it through into the mechanics of the swing and overload the system okay so with the dumbbell or your kettlebell you're going to take your golf posture you're going to feel that you lured into the opposing side and then fire the hips whilst creating that full turn of the body so making sure the hips rotate well that's how you accept load and push through the ground to create that motion and all the way through your core is active you're using the ground and you're in a nice rotational pattern okay always work both sides so you're working weaknesses you're not creating too much of a dominant side in your body because as golfers we already have them so you work through those patterns low intensity high levels of execution making sure that every single rep is giving you as much as it possibly can do that's two rounds for the rotation 20 reps of each movement 10 on each side resting as needed and as your whole session it's going to take you less than 20 minutes you can get some serious golf gears yes this is just one session from s we're focusing on the shoulders we've got full protocols starting from Rehabilitation to Pure flexibility through to is for the whole body and every aspect of the Swing all right so you've got to check out golf Ward PT if you want to move better feel better and play a bit okay this is going to help your swing because once you start to load and rotate the shoulder you want to transfer Force the more effectively The Joint can stabilize and the muscles can function the more effective that you're gonna be able to deliver a technically sound golf swing with more speed more accuracy and more consistency okay this is what we do golf workouts by golfers four golfers we want you to improve all aspects of your gear all right so I appreciate you checking out the video make sure you subscribe to the Channel download your free trial on the app and get to work so that you can golf strum