|
Developing a workout program for a golfing
legend is a great challenge. As everyone knows, golfers are
slightly fickle, especially if weight training is part of
the routine. Golfers want to golf, and working out is not
always that attractive. Convincing a golfer that exercise is
considered quality practice time is a new-age concept. At
PGA National Resort, we specialize in designing golf fitness
programs for both amateur and professional golfers. This
month's "Fore Fitness" article is dedicated to a golfer who
is committed to keeping her muscles in shape.
Peggy Kirk Bell is a very progressive
thinker. A professional golfer for over 50 years, she has
been recognized as one of the top five most influential
women in golf. She was a great player in her prime, teaming
with Babe Zaharias to win the international four-Ball
Tournament in 1947. Bell is also an excellent instructor,
and has been named LPGA Teacher of the Year. Her resort,
Pine Needles, hosted the Women's U.S. Open last
summer.
Last fall, Peggy Kirk Bell realized that she
was not hitting the golf ball as well as she could. Her
right hip was painful, and walking the golf course was no
longer easy and fun. She decided to get stronger and more
flexible, a commitment to fitness that has changed her game
and lifestyle.
Stretching
The first step was to get Peggy's hamstrings
more flexible. Her right hip was slightly elevated and her
hamstrings were very tight, limiting her ability to make a
good golf turn. We also addressed her rotational
flexibility, adding some standing upper back stretches and
lying torso rotations. These exercises immediately helped
her hip and back flexibility.
Strength Training
Dumbbell pullovers were used to strengthen
and stretch the upper back and shoulders. One arm triceps
extensions isolated and toned the back of the arms, a very
important muscle group for driving distance. Finally, side
lateral raises were added to improve golf posture and upper
back strength.
Although there are many additional exercises
in her routine, these are the most beneficial for this
golfing legend. Her commitment to working out every day has
helped her experience results quickly. She is no longer
having hip pain. The fun and excitement of playing golf is
returning. Peggy is now back at Pine Needles, teaching from
sunrise to sunset (as well as exercising every day).
Until next month, keep pumpin'.
|
Upper back stretches can be done in
the fitness center or on the course while playing a
round.
Flexible hamstrings will help you increase your hip
turn.
Low back rotation will take pressure off of the lumbar spine
and help you swing more freely.
Dumbbell pullovers will help every golfer stretch the
posture muscles of the upper spine.
Keeping the "granny muscles" fit is important for distance
off of the tee.
A golfing exercise for extension, try this one with light
weights until you are able to keep your arm straight.
|
