Simple Shoulder Mobility Exercise For Long Drives!


Shoulder mobility plays a huge part in the golf swing, I have already discussed the importance of healthy shoulders and how shoulder mobility can help your swing path – Shoulder Mobility For A Better Swing Path and the benefits of strong shoulders – Golf Workout Series – 4 Exercises For Strong & Healthy Shoulders and Best Golf Exercises – Push Press For More Power In Your Game!

In this article I will show you a really simple exercise you can do at home that doesn’t require any equipment that will open up the shoulder joint, getting it nice and mobile and at the same time strengthening the rotator cuff, both of which contribute to injury prevention.

Strengthening and mobilising the shoulder will give you the ability to really fire the shoulders and arms in the golf swing by fixing a common swing fault that leaks power. A lot of golfers find they cant get the right elbow into the proper position on the downswing, in front of the right hip (for right handed golfers) like a boxer about to deliver a powerful uppercut, instead they allow the elbow to fall behind the hip because of tightnes and general weakness of the shoulder resulting in less than accurate results that lack in distance. With strong, mobile shoulders this position is much easier to get into resulting in better accuracy and much more power.

The exercise is a really simple one but equally it is very challenging when you give it a go.

  • Stand up straight with your back against (touching) the wall.
  • Retract your shoulder blades and bring your arms straight up above your head and place them flat on the wall.
  • Your elbow and wrist should both be in contact with the wall
  • Slowly bring your arms down towards your sides keeping your elbows and wrists touching the wall.
  • Stop when you cant go any further whilst keeping contact with the wall, slowly return to the start position with arms above you head.

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Your aim every time you perform this movement is to every so slightly increase the range of motion you can achieve all the while keeping your elbow and wrist in contact with the wall.

If you notice one arm is noticeably less mobile than the other then I would suggest you focus a few minutes on a single arm version of this (exactly the same but with only one arm) on the less mobile side before you perform with both arms.

You may feel this isn’t for you if you already have mobile shoulder joints however I believe that it will maintain your good shoulder health, strengthen the rotator cuff and keep you injury free and on the course! This exercise is a must for any golfer.

Give it a go, I like to do this every day as my shoulders tend to get fairly tight. You can even throw this into your pre-round warm-up, I do these at home before I leave for the course but you could just find a wall in the clubhouse or locker room, a great way to get your playing partners talking!

Please feel free to leave a comment below to let me know how you found this and if it has helped you increase your shoulder mobility.

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Best Golf Exercises – Push Press For More Power In Your Game!

I received an email this morning from a visitor to my site asking what are the best workout / exercises to perform over the winter (fast approaching here in the uk) to help improve his game.

Now, I don’t believe the exercise selection should be any different whether you’re in the off season or the middle of summer, the other training variables take care of that.

This did however give me an idea for a new series of articles, The Best Golf Exercises series will dive into the details of the most effective exercises to improve your game including the benefits to your game, most effective rep ranges, variations on the exercise, home workout equivalents and more!

The series will cover the exercises that actually matter and will make a noticeable difference to your performance, no nonsense! I definitely won’t bog you down with bogus movements that involve stuff like one legged jumping on a gym ball whilst juggling knives….. you know the ones I mean! 

Make sure to subscribe to my newsletter here so you don’t miss a single one!


The first exercise on the list is the mighty Push Press!

The push press is an amazing exercise for your whole body, it builds strength, explosive power, stability and shoulder mobility all in one simple movement!

Because it is a movement which utilises the full pressing motion of the shoulder joint it will train all three heads of the deltoid (shoulder muscles) and the smaller stabilising muscles around the joint, which help to keep it healthy and less likely to be injured. Another benefit of it being an overhead movement is that your centre of gravity will be rising higher as you press the weight and therefore your entire body will be bracing to keep you stable, this ensures a full body stimulation of key muscles in the golf swing, the ones which will help you control your body, so hopefully less time in the tress looking for balls!

Now my favourite reason for this exercise! The movement is all about explosive power, if you don’t generate the necessary speed and body momentum, the weight isn’t moving! Studies on field athletes have showed the push press to build more speed and power than a back squat! (not that back squats aren’t amazing, you should be doing them right now…. go on…right now!) The nature of the exercise – pressing a heavy weight over head – is guaranteed to increase your strength and muscle hypertrophy, all this adds up to some serious club head speed and we all know what that means! Oh yes, hitting it LONG!


The exercise is a simple one, it doesn’t take long to learn the proper movement but make sure you do take that time, its not worth an injury just because you jumped in at the deep end! Start out light, learn the proper form, add weight and make gains! Simple!

I am demonstrating it here with a barbell and dumbbells but it can be done with 2 kettle bells if that’s what you prefer.


Standing upright, hold a barbell or dumbbells shoulder width apart and level with your collar bone.


Bend your knees and push your hips back slightly so that you maintain perfect balance but are now in a quarter / half squat position depending on your build and flexibility.


Push explosively ‘through the ground’ and as you extend your body, push the barbell or dumbbells up in a straight line (your head must move back with a barbell to allow this straight path) you should explode in a jumping motion and so that you almost leave the ground for a moment at full extension.


Make sure to stabilise the weight for a second or 2 then slowly lower the weight back down to the start position, cushioning it with a slight bend of the knees, now repeat!

*One thing to note is elbow position, try to keep them ‘tucked’ under the bar in the start position, so if I was looking at you side on your elbows would be ever so slightly in front of the bar, this may make you feel as though you are pushing slightly backwards, you wont be, this is just a safer position for the shoulders to press from. make sure to return to this ‘tucked’ position on the decent of every rep.

The Push Press is best when done at medium to low reps, meaning it is heavy enough to achieve the power, strength and speed we want from the exercise. I personally like to train around the 4 – 6 rep range for as many as 5 sets. the weight should be heavy enough to be a challenge but also so you can complete all the reps explosively, if you are grinding a rep out you aren’t building speed and you’ve gone too heavy.

Because it can be done with dumbbells as well as a barbell, it is ideal for someone who likes to train at home, there are no real differences between the barbell and dumbbell variations except usually you can’t lift as heavy with the dumbbells because it is harder to stabilise one arm on its own, which could be another benefit if you have a particular imbalance between arms.

In my opinion every golfer who is serious about improving their performance on the course should have the Push Press firmly in their workout routine, its a crime against your scores (and clubhead speed) not too!

If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

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If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media.

 

 

Golf Workout Series – 4 Exercises For Strong & Healthy Shoulders

Every sport that involves the upper body requires strong and healthy shoulders, golf is no exception. There would be nothing worse for your game than a rotator cuff injury or any kind of debilitating shoulder injury for that matter. Without a fully functioning shoulder, you aren’t going to be making the best possible swing you could. So here are the 4 best exercises I have found to build up strength and power in the shoulders and also keep the muscles, tendons and joint healthy:

1. Dumbbell / Barbell Over Head Press

The King of all strength and power moves for the shoulders. This works all three heads of the shoulders (front, side and rear deltoids) The key to getting the most out of this exercise is ensuring full range of motion, that means touching the bar on the top of the chest or bringing the Dumbbells down to shoulder level. This exercise can be used with a variety of different rep ranges, stick to 6 – 12 for a good mix of strength and hypertrophy (muscle building) or you can go slightly heavier with sets of 3 – 6 for a more strength / power workout.

2. Side Lateral Raises

These can be performed with Dumbbells or a cable machine. I prefer Dumbbells just because it’s easier to set up (just grab them!) These build up the side deltoids predominantly, great for maintaining stability in the golf swing and generating power through the ball. Side lateral raises come with a warning however, they must be performed safely as many of the ways shown in magazines and in fitness videos on YouTube show poor form which can lead to injury and impingement. The best way to avoid this that I have found is to perform them with your thumbs pointing upwards, towards the ceiling and bending slightly forward from the waist, this is a more natural way for the body to perform the movement.

3. Face Pulls

These are my favourite shoulder exercise, hands down! They can be performed with a cable machine or with excercise bands. Great for the side and rear delts and encorporating the complex structures around the rotator cuff and shoulder girdle. I usually put these at the end of a workout and perform a higher number of reps, usually around 15 but you can go higher if you wish, I don’t usually recommend going heavy with low reps on these. I like to focus on form and really getting a good contraction. Face pulls are superb for improving posture in the golf swing and in general and help even out imbalances between the chest and front delts and upper back. Overall a must for any golfer.

4. Internal And External Rotations

These have been in my shoulder training toolbox since I began going to the gym, they should be in yours too! It strengthens the tiny muscles in the rotator cuff, the ones that keep your shoulder joint stable and safe! I like to use Dumbbells but many people prefer cables and bands, personal preference really. This exercise is basically holding a dumbbell or cable with your upper arm against your side and forearm 90 degrees to it and rotate inwards or outwards. They can also be performed with your upper arm perpendicular to the floor with the same 90 degree bend at the elbow and again rotate from the shoulder. This exercise should be performed with a very light weight.

That’s it, the best 4 exercise for strong, powerful and healthy shoulders!

Check out my other posts here on great golf exercises for other body parts and muscle groups.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my mailing list to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe – http://eepurl.com/cfdCv-/ and get ripping those drives!