Effective exercise doesn’t need to involve heavy equipment. Sometimes all it takes is a rubber band – well, an exercise band, in our case.
You can get these very easily at any good sports store, or even online. Just make sure that it is of good quality and doesn’t break easily.
There are numerous exercises that you can use the exercise band for, hitting all parts of your body. If golf is your sport of choice, here are three basic but important exercises to make sure that those swing-centric muscles are firing on all cylinders when you hit the course.
Back Row
Loop the band around something secure, like the bar at the TMCC gym, or a garden rail. Hold onto each end with both your hands, and step far enough away so that there is a slight tension in the band (Pic 1).
Keeping your legs and torso steady, use your back muscles to bring your hands back under your armpits (Pic 2). Make sure to keep your back straight and your neck relaxed. Return the band to the starting position for one full rep. Do 3 sets of 10-15 reps.
Trunk Rotation
A strong core is very important to preventing injuries, let alone excelling in any sport. Trunk rotation with tension is a simple but very effective way to strengthen this aspect of your body. Hold onto each end of the band with both hands and step far enough away so that the band is taut (Pic 3).
Keeping your legs and spine angle stable, use your core to pull the band across your body as far as you can go (Pic 4). Return to the starting position for one rep. Do 3 sets of 10 – 12 reps.
Squats
Everyone knows how important leg strength is to golf or any sport. And squats are a great way to build up the muscles in the entire leg. Stepping on the band, position your feet about a shoulder-width apart (Pic 5).
Hold onto each end of the band (Pic 6), and using your leg muscles, stand up straight (Pic 7). Make sure to focus on the muscles in your thigh, hamstrings, and gluteus maximus (buttocks), while keeping your back straight. Return to the starting position for one rep. Do 3 sets of 10 – 12 reps.
Check out the video to watch Bharat perform the exercises!