3 Exercises to Build a Golf-Ready Body in Westchester

Try these exercises to improve your golf game. Photos by John Fortunato

Step up your golf game with these strength training exercises from Adam Sienkiewicz of Total Form Fitness in White Plains.

“The three things golfers care about are distance, longevity in the game, and pain-free golf,” says Adam Sienkiewicz, general manager of Total Form Fitness in White Plains, drawing on his 15 years as a TPI-certified personal trainer. “To accomplish all three, we need to focus on shaping up and training our bodies, so they can generate and withhold forces during a powerful golf swing. You need good stability, mobility, and strength to generate power and transfer it from the lower body to the upper body and finally to the golf ball.”

Sienkiewicz showed us three exercises you can do at home to promote a better swing. He’s using a stability ball, but they can also be done on the floor or seated in a chair.

Dumbbell Rotation

Seated on a chair (or ball), extend your arms with the dumbbell in front of your body, raise one leg, then rotate as far as you can in both directions before repeating with the other leg raised.

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Bird Dog

On your hands and knees (or across the ball), extend one arm and its opposite leg and hold for as long as you can before returning to the original position and repeating with the other arm and leg.

Sienkiewicz exercise

Dumbbell Press

Seated on a chair or balanced on a stability ball (experts only!), raise a dumbbell or other weight as high as you can with one arm, then repeat with the other. Start with a lighter weight and increase your reps before advancing to a heavier one.

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