Get Golf Fit: Week 1 Instructions & Exercises
By: Golfshake Editor | Fri 06 Mar 2020
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Welcome to week 1 of our Get Golf Fit series with fitness expert Jon Ship. Jon talks through the first 3 drills which make up the routine for the first week in the Get Golf Fit series. Watch the introduction above then complete the 3 exercises below and follow the additional instructions.
Week 1 Exercises
Exercise 1 - Load The Right Side
To create speed we require an effective load in the backswing and a stable base to increase power. This video talks through loading the right side to help improve your range of motion and flexibility as part of our 4 week Get Golf Fit video series.
Equipment required: A golf club
Process:
- Start in golf posture
- Grip left palm down right palm
- Twist and sit into take back into right side keep left shoulder down
- Aggregate how much you get into the right hand side
Complete:
- 10-12 repititions of this exercice followed by 15 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
Exercise 2 - Hamstrings
This video is focuses on your hamstrings which are important to help improve a stable base in your golf swing. Watch this video as part of our 4 week Get Golf Fit video series.
Equipment required: A golf club
Process:
- Get the hamstrings is important in the golf swing to help get the push through the floor.
- Start in golf posture
- Grip left palm down right palm
- Take back into loading position keep the left shoulder down across into right hand side
- Take a small step then push the butt of the club towards the floor, go to a range thats good for you whilst keeping a tiny bend in the knee.
- Go back into take position and repeat for 3 reps then step with the other leg
- Let gravity help you when you go down
Complete:
- 10-12 repititions of this exercice followed by 15 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
Exercise 3 - The Follow Through
This video focuses on the follow through, focusing on the photo finish at the end of the swing and delivered as part of our 4 week Get Golf Fit video series.
Equipment required: A golf club
Process:
- Start in golf posture
- Grip left palm open right palm closed
- Drop the hands use legs to push and drive up into a comfortable end range
- Right shoulder lower than the left
- Use legs and body to push into lead heel
Complete:
- 10-12 repititions of this exercice followed by 15 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
The Get Golf Fit series was filmed in conjunction with Jon Ship. To find out more about Jon's golf specific programme visit: www.jsgolffit.co.uk
Important Disclaimer:
As with all exercise programs, when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness programme. By performing any fitness exercises, you are performing them at your own risk. Golfshake, Jon Ship and jsgolffit.com will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, individual videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
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