A Girl's On-Course Survival Guide to Golf

Fitness Basics
To change, we need to change old habits and replace with really good ones.

Super Basics

A quick reference before you head out to the gym or in your home to workout. Perfect form is essential in the golf swing as it is in fitness training, so follow these guidelines:

Stance-Core-Posture
Feet tight together in most exercises whether on the floor or on the stability ball. Your

core is ALWAYS tight. Visualize and feel your core up and in towards your spine. Chest and Chin are always up - NEVER a rolled neck or spine EVER!!

Stability Ball vs Bench
Always train on a ball not a bench with the exception of a handful of core exercises. Your core is always working on a ball which is vital in our golf swing. When you use a bench your core falls asleep - that simple.

Pace
As you get stronger and more comfortable with the Functional Training exercises - add pace. This brings the MedBalls to life and your heart rate!

Foot Work
As you become more comfortable on the stability ball, try the exercises on your toes. Your core works double hard as well as all your stabilizing muscles in your body

90 degrees
90% of the exercises presented only require a move no more than 90 degrees. Why - efficiency and injury prevention - two very good reasons.

Your Fitness Gear
Below are some of the tools
we use in the fitness exercises presented in TEE TO GREEN online membership. JOIN today to get GOLF-FIT!

Mats

Wobble Boards

Medicine Balls

Dumbbells - 5-20lbs

Stability Balls - 30-80cm

Small Dumbbells - 2-8lb

Versa-Tube

Balance Pillows

Why we need a good grip

We need a solid grip in our golf swing so why not in our fitness training?

The two grips we use in fitness training are the thumb over and wrapped or the thumb under and wrapped. Which one for which exercise? A good rule of thumb - no punn intended - if you can use the thumb over and wrapped do it. Why?

Gregg D'andrea tells us it deativates muscles and makes us work less. Hey, if we are going to make the effort, we should make it count. Let's not waste our time and I am all for that!

The most common grip shown below is the thumb under and wrapped. Used in a variety of exercises including the Standard Bicep Curl, the Bicep Hammer Curl, Reverse Curl, Tricep Extension, Tricep KickBack to name a few.

A good Rule of thumb - no punn intended - if the grip feels comfortable use this grip. The Thumb Under and Wrapped also strengthens are grip - a bonus!

The most common grip actually used by most is shown below, the thumb under and wrapped. When you use this grip your fingers fall asleep - they take a nap - they do not work as hard - you get my point. When you wrap the thumb over, preferred method shown above, you build more grip strength.