Golf Fitness – One Arm Golf specific Exercise With 8 Pound Power Ball

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In this video, Ken Pierce, creator of the GolfGym PowerSwing Trainer demonstrates a one arm power drill using the GolfGym 8 pound PowerBall.

Hey everybody, Ken Pierce here. In this video we’re going to use the eight pound Power Ball showing one arm exercises that you can do with this ball. It’s really going to help you with more rotation and more power which is going to mean more distance. Let’s go!
Ok, I’m using the eight pound Power Ball. I love this ball because it’s got the handles which you can put your hands on the inside or the outside. For this drill we will be using the outside for this one arm drill.

What I want you to do is get into a really good golf posture, a really good golf posture. What I mean by that is, I repeated myself, a really good golf posture. I want you to bring your navel, pull that in towards your spine with your back nice and flat, alright? The other thing too, is I want you to concentrate on knees slightly bent, but I want you to concentrate on getting your weight on the inside of your feet. As we described before, if we rotate our feet to the outside, you’ll feel the weight on the outside. But I want you to concentrate on really holding that weight on the inside of your feet.

Now, this is eight pounds. It doesn’t sound like a lot, but it is when you’re using one arm in these drills. So, I want you to be very, very careful. If you must do these without the weight, fine, get yourself nicely warmed up in the shoulders, but I am going to show you how to do it with the eight pounds.

Golf Fitness – One Arm Golf Exercise With 8 Pound PowerBall

We are going to use our right hand here and if you are a right handed player, I want you to use your right hand. If you are a left handed player, reverse hands. So, we’re going to start, good golf posture. Pull that navel in towards your spine. Good golf posture, really nice flat back. I want you to take your right hand down, left hand is on your belly and I want you to rotate around to your back swing and hold that position. Again, if you’ve got any should issues and you feel anything at all in your shoulders, I want you to stop immediately. Right here, take it back and through. This is as far as I want you to go right now. Start here and feel that weight on the inside of your right foot and left foot and take it back and through. Let’s try it again. Take it around and notice the rotation and down and through. I want you to do that six to eight repetitions on both sides.

So we are going to switch on one hand with one hand on the belly back and through. Now this isn’t looking pretty if you are a right handed player but I want you to work on that. Work on both sides do that six to eight times or six to ten times, whatever feels comfortable and then as you progress I want you to pick up a little speed and then down and through. One other great thing about this exercise is when you get it back here you cannot possibly come over the top…cannot possibly come over the top. So as you get this weight and you want it to come down you want it come right in along your thigh. Right there. And this is also going to help that coming to the inside. Coming from to the inside.

We are going to do it with our left hand as well. Left hand for right handed players so what I want you to do is take it back and through, back and through, back and through and boy if you can do this in front of a mirror, back and through, you can’t possibly go over the top doing this drill. So try that drill and do six to eight repetitions on both sides and I’m telling you, you are really going to develop more power and getting the feeling of going to the inside, inside, inside cause that’s what we want. We’ll see you next time.
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