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COUNTER TOP
PUSH-UPS By
Robert Mottram, PT, ATC - 12/99
Hitting
the ball farther is the quest for all golfers.
The most important method for accomplishing this goal is by
having efficient and proper swing mechanics.
Once you’ve developed the best swing you can, then one
needs to swing the club head at a faster rate.
The long hitting professionals can generate as much as 130
miles per hour club head speed.
The younger golf pros average from 110 to 115 while the
senior golf pros are in the 100 to 105 miles per hour range.
As we grow older we loose some of the ability to generate
this important club head speed.
We see that with the senior golf tour, whereas they play
courses about 200 to 400 hundred yards shorter than their younger
piers. Fortunately,
golf club companies are assisting us with better equipment, allowing
us to reach those long par 5’s on occasion.
Longer and better golf shafts, bigger club heads, stronger
club face lofts, better balls, are all designed to allow one to hit
the ball farther. Even
if you have all the latest equipment, you still need to be strong
enough to swing the club quickly and properly.
Muscle strength varies from person to person and is important
with hitting the golf ball effectively.
Muscles work in different ways during the swing.
Some play a role as primary movers, while others assist with
support or stabilize body parts.
All have important tasks, and need to work correctly in order
for one to swing as expected. Large
muscles in the upper body are very active in the golf swing and need
to be strong. One
exercise can be done to address several of these areas.
Simple push-ups,
done on a counter top, are a convenient and an effective way to
strengthen muscles of the chest, shoulder, back and arms.
The pectorals muscles (chest), the anterior deltoid (front of
the shoulder), the Serratus anterior (from the ribs to the shoulder
blade), and the triceps (back of the arms) are all busy golf
muscles, and are exercised by this one movement.
Research has shown how important the “pecs” are in
carrying the arms forward during the swing, by adding power and
control to the club. As
you rotate back and forth during the swing, the powerful chest
muscles keep the arms “connected”, not allowing the arms to
separate or “fly” away from the body. The
method for doing these counter top push-ups, is simple, but
important. While using a
waist high counter top (kitchen counter height is usually ideal),
place your hands a little wider than shoulder width apart, and
position yourself so your arms are at a 90% angle from your body.
Slowly lower yourself so your chest comes within a few inches
from the edge of the counter, then push yourself up as far as you
can go so you can feel your shoulder blades separate on your back.
Stay on the balls of your feet and keep your body straight
(locking your body so your stomach and back do not sag).
Make sure your arms and chest do all the work.
Your movement should be smooth and under control.
Start by doing 10 repetitions; rest for one minute, then
repeat another set of ten. Your
goal is to gradually increase the number of repetitions per
set…15, 20, 25, etc. It
may take several weeks to progress.
Do this exercise every other day. Since
many people, especially senior golfers, lack sufficient upper body
strength, these
counter top push-ups should be an effective addition to
your golf game. © Robert Mottram '98 |
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