...adding years to your golfing life and life to your golfing years!

Fit For Golf! Fit For Life!, Heavy Ball Workouts

(from the DVDFit for Golf! Fit for Life! - with Heavy Ball)


Getting Started

Workout #1: Standing Work

Workout #2: Floor Work

Getting Started:

Welcome to FFG/FFL Heavy Ball Workout! I'm Mindi Boysen and as a Golf Fitness Trainer here in sunny Arizona, I meet with a variety of golfers on a daily basis… with YOU being my newest client! Now golfers, like yourself, come in different sizes and shapes with very unique abilities and needs, but the one thing you all DO have in common is that you want to play better golf!

In this workout program, I am going to take you to the next level with a Heavy ball. Hopefully, you've already become proficient or at least familiar with my other DVD programs…one using nothing more than body weight as your guide and My Big Ball Workout. Though this program uses a different piece of equipment, you'll find it has the same three themes as as the other programs and focuses on what you as a golfer really want:

(show me training people in 3 different scenarios)

  1. Flexibility to help make a complete turn in your swing in both the backswing and follow through
  2. More strength and well-trained muscles to aid in your ability to generate more club head speed for control and Power
  3. Better balance for weight shifting and posture control to maintain correct swing angle

Let's review the muscles used in a golf swing…

(show golfer and swing)

  • The leg and hip muscles (quadriceps, hamstrings, and gluteals) are responsible for power production and initiate the golf swing
  • The midsection or core muscles (erector spinae, abdominals, and obliques) transfer force from the legs to the torso to accelerate even more.
  • The upper torso (pectorals, latissimus dorsi, and deltoids) produce the actual swing action and play a critical role in club head speed
  • The arm muscles (biceps, triceps, and forearm flexors/extensors) are responsible for club control and largely determine clubhead accuracy

Your body, as you may have experienced, gets used to or gets bored with the same routine pretty quickly. This phenomenon is known as the adaptation principle….also known as “Do the same, Stay the same”. So it is important to stress the muscles in different ways in order to promote growth and strength. The Heavy ball will help add resistance to your body in different planes of motion and directions. The ball also allows you to effectively develop the core or trunk muscles that are so crucial to the golf swing.

To challenge yourself in this workout, you will need a heavy ball. Choose a 2-4 or 6 lb. ball to start with or ideally all three! As your body becomes more familiar with the exercises, to fight boredom and adaptation, you may move up in weight or add extra repetitions to each exercise!

Each workout is approximately 15 minutes long. Workout #1 focuses on Standing dynamic warming work while workout #2 puts you on the floor for more core strength. You may elect to follow the workouts on alternate days or do both back to back in the same day for a longer workout session! Remember, always use good form and don't forget to breathe! Gook luck with your workouts and good luck with your game!

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