Best exercise
 

Which is the MUST exercise when we are working out favoring golfs...i guess it will be for Fore arms...thanks for any help...

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Welcome aboard, Shaunx. Five posts in 21 minutes. That may be a record for a newbie.

Looks like somebody must have read about the possibility of 'reward' discounts for senior LBG posters and is trying to make up for lost time.

:eyes:

If there are quantity posting rewards, the Bucket is in high clover! :laughing1

UPP in rainy Ohio

I think jump squats would be number 1. If you can explosively fire the left quadriceps in the downswing you probably can generate a good amount of power. Additionally, plyometric push-ups and explosive pull-ups would probably be close seconds.

Core, Flexibility and Balance. I think this regimen lends improved capability in all shots.

Are you in Jackson Hole dude?

If you want to improve your power the best way I know how to do it from my studies is to first improve your strength. In their book, Rippletoe and Kilgore set up programming for this component. Once you have gotten fairly close to squatting, deadlifting, and bench pressing 1.1 to 1.4 times your body weight (according to David Sandler's numbers in Sports Power) then you want to start doing more speed and explosive work. While jump squats and plyometric push-ups are great exercises, if you don't have much in the way of strength you don't have as much potential to gain speed, thus increasing your swing speed. I think having strong forearms, fingers is certainly important though. As a fitness coach I had spoken to said: your body will not let you swing faster than your hands (are strong enough) can handle.

After having said all that, having periods of time where you lift explosively can improve your strength. If anyone has inquiries I can direct you to great resources.

I agree that flexibility is important but to be more specific, dynamic flexibility is probably even more important than static flexibility. With dynamic flexibility there is more careover to actual functioning. One thing I would encourage everyone that is looking for a bigger turn in the backswing to do is work on thoracic spine mobility rather than lumbar spine mobility. In other words, avoid this stretch: http://www.buildingbodies.ca/exercis...ck-stretch.jpg, and replace it with this stretch: http://fitnessforbettergolf.typepad....gression_3.jpg

The reason for avoiding lower back stretching is that in most people the core needs stability not mobility. In addition, hip mobility and thoracic spine mobility decrease the loading on the lumbar spine reducing the chances of lower back injuries. If anyone wants resources to working on these 2 issues that almost all people have I would be happy to include them.

Note the 2nd stretch (dynamic) can be done on all 4's as well. With the forearms resting on the floor and the knees bent to 90 degrees.

One of my favorite topics...

For big distance, you definitely need strong forearms. In fact, if you have strong 'everything', then it would be even better.

Forget about cliched bodybuilding theories like "for forearms, train till they burn." Like golf, bodybuilders have their own herd of sacred cows.
There are two ways of training muscles to hypertrophy.

Myofibrillar Hypertrophy. Gives a denser look but less muscle size. You get this by doing less than 5 reps per set.

Sarcoplasmic Hypertrophy. More muscle size but you don’t get as strong. Achieved by doing sets of 8 reps & more. You will also tend to experience unnecessary muscular aches with this type of training.

In my personal training, I do plenty of deadlifts. An example follows:

3-4 sets of warmups with the weight progressing upwards.

1st working set: 265lbs - 5 reps
2nd working set and beyond: 240lbs - 5 reps

For the 1st working set, the weight chosen has to be such that you are able to complete 7 reps max. Then use that weight and leave a couple of reps in the bank. Don't train to failure ever! Doing so will tax your Central Nervous System unnecessarily. Failure begets failure.

Next, rest 60 - 120 seconds. Lower the weight by 10% so you can still get your 5 reps. Repeat the exercise, again leaving a couple of reps in the bank.
The key is to do as many sets as possible.

There is a lot of science to this kind of training (discovered by our Soviet friends) and I recommend you to www.dragondoor.com for more information.

Take it from me, it works.

What lifting tempo do you use? Are you doing the deadlifts explosively?