Seated Russian Twist With Medicine Ball
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For many, the 2009 golf season is just around the corner. Hopefully you have been working to increase your strength and flexibility over the past several months and are now ready to get prepared for the season.
If you haven’t been as diligent as you would have liked performing your off-season golf fitness routine, don’t despair; there is still time to prepare your body for the upcoming season.
To prepare your body for the stresses that it will undergo while you play and practice more often, you should start to incorporate rotational exercises into you golf fitness routine. Focusing your attention on your midsection will help you increase the torque or twisting force your core muscles can produce. Here is an example of a torso rotational exercise:
Seated Russian Twists with Medicine Ball
The Russian twist develops the mid-section of your body. Its movement pattern is cross-specific to the rotation that occurs in your golf swing. It develops strength, endurance, and power in the lower back, abdominals, and obliques- all of which are used in the golf swing.
Step 1: Sit on the floor with knees bent, feet and knees together, heels pressed to floor.
Step 2: Hold a small medicine ball in front of chest with your arms extended or simply clasp your hands together.
Step 3: Lean your upper body back slightly and engage your abdominal muscles.
Step 4: Begin by rotating the torso (upper body) to the right as far as possible. Pause at the farthest point of rotation and then return to the center and then rotate to the left. Return to the starting position and repeat alternating side to side.
Step 6: Perform 15-25 repetitions.