TPI Strength and Power (Upper Body Unilateral Exercises)
By Mark Pajich
Through TPI, we can understand how each area of strength and power can help improve the efficiency and power output in your golf swing. There are several important muscle groups that are needed to be trained in two different ways, which is strength and power. Training these movements will not only improve your game but will have a direct effect on your health and fitness.
WARNING: All exercises should be performed with no pain whatsoever. Perform these in a safe environment with proper form.
Push Strength (Upper Body Unilateral): Single Arm Shoulder Press
The single-arm shoulder press is a challenging exercise that targets the deltoids, triceps, and core muscles. To perform the exercise, start by standing with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height. Press the weight overhead while maintaining a straight back and engaging your core. Lower the weight back to the starting position and repeat for several repetitions before switching sides. Unilateral push exercises like the single-arm shoulder press are beneficial for golfers because they help develop strength and stability in one arm, which can translate into more power and accuracy on the golf course. Additionally, these exercises can help identify and correct any strength imbalances between the left and right sides of the body, which can reduce the risk of injury and improve overall athletic performance.
Modified Archer Push-Up
How did you go?
If you managed to achieve excellent results in each test, then you are on par with the average professional golfer. If you struggled, then you are in the majority. In fact, more than 90% of amateur golfers fail one or more of these strength tests so if you found these tests challenging this might be a good time for you to hit the gym.
For more information on golf-specific fitness programs please contact us at 012-334-1511 or send us an enquiry here.