Bally Fitness Golf Workouts

Courtesy of Bally Total Fitness (www.ballyfitness.com)

While golf is often considered to be a relaxing sport, the repetitive swinging movement

can cause injuries. This is particularly true of the lower back and hip areas - especially in golfers who do not participate in any other physical activity. Bally Total Fitness golf workouts can help improve flexibility and strengthen the golf swing while increasing lean muscle mass and protecting golfers from injury.

Warm Up Program

5-10 minutes of moderate aerobic activity until you break a light sweat - walking, biking, and jogging are good examples.

Strength Training Program

(For best results, perform each movement slowly and without momentum)

Hips and Legs

Leg Extension 1 set of 8-12 repetitions

Leg Curl 1 set of 8-12 repetitions

Leg Press 1 set of 8-12 repetitions

Chest

Chest Fly 1 set of 8-12 repetitions

Chest Press 1 set of 8-12 repetitions

Upper Back

Pull Over 1 set of 8-12 repetitions

Seated Row 1 set of 8-12 repetitions

Shoulders

Lateral Raise 1 set of 8-12 repetitions

Seated Press 1 set of 8-12 repetitions

Midsection

Abdominal Crunch 1 set of 8-12 repetitions

Lower Back Extensions 1 set of 8-12 repetitions

Rotary Torso Exercise 1 set of 8 repetitions on each side. For best results, lie on your back with legs bent in a crunch position. Move your legs side to side very slowly, touching the floor. This exercise will stretch and strengthen the lower back muscles and obliques.

You can also find more workout tips from Bally Fitness at: http://www.ballyfitness.com/index.asp