Katherine Roberts, the golf fitness expert at Hank Haney Golf, suggests the following moves to get Tiger-sized strength and tone. If these upper body exercises don't quite Tigerize you, they will certainly help you play better.
The wood chop
Swing benefit: Repeats the movement pattern from the top of your backswing to impact.
What you'll need: Resistance tubing; a door.
How to do it: Place resistance tubing in a door hinge and position your right shoulder perpendicular to door. Bring your left hand to the tubing and then place your right hand over the left. Slightly bend your knees, then take and hold a breath while flexing your abdominal muscles. Exhale, and pull the tubing down and across your body, bringing the cable to the outside of your opposite hip.
Repeat: 10 to 15 times and switch sides.
One arm row
Swing benefit: Strengthens your shoulders, increases power off the tee.
How to do it: Standing in a lunge position or kneeling with one leg on a bench, flex your abs and flatten your back (briefly taking and holding a breath). While holding a 10-pound weight, extend your right arm, feeling the stretch in your back and shoulders. Exhale, and pull your arm back in line with your body. Squeeze your arm against your body and hold for an additional two seconds. Then extend the lower part of your right arm back, focusing on the tricep. Hold for two more seconds.
Repeat: 15 times and switch sides
Standing chest opener with club
Swing benefit: Improves posture and shoulder turn; stretches the pectorals (chest muscles) and biceps
How to do it: Stand with your feet slightly wider than hip-width apart. Bend your knees and pull your navel towards your spine, stabilizing your trunk. (Note: Do not arch your back.) Bring your hands behind your back and grip your club. Inhale deeply and on the exhalation, lift your arms focusing on the stretch in your chest. Maintain an upright posture position. Return to the starting position.
Repeat: 5 to 10 times.
Forearm speed drill
Swing benefit: More clubhead speed and more feel in your short game
How to do it: Extend your right arm to shoulder height. Flex your wrist toward you with the back of your hand facing you. Open and close your fist as quickly as possible for 30 seconds. Rest for one minute. Repeat: Three times, then switch sides.
Front Raises to side raises
Swing benefit: More distance and clubhead speed
How to do it: Start out holding 10-pound weights (work your way up to 20 pounds), then, balancing on one foot, slightly and internally rotate your arms, maintaining a slight bend in your elbows. The backs of your hands will face the ceiling. Pull your navel towards your spine and slightly hinge forward at the hips. Maintaining a slight bend in your arms, lift them in front of your body to shoulder height.
Side raises: Lift your arms to the side and to shoulder height.
Repeat: 10 times to the front and side.
