What Most Disc Golfers Don’t Know About Improving Their Game.
(Hint: It’s not practicing your putting and general throwing)
Playing disc golf can be a lot of fun, but that fun doesn't last long if you can't make it past the first couple of gates. One of the best ways to improve your game is by working on your consistency. But practicing your putting and general throwing will only take you so far – you need to work out too!
Total body training is great for improving your balance, flexibility, and strength, which will ultimately help you go farther on the disc golf course. You'll notice that your accuracy and distance will be off the charts in no time!
The Exercises
ARM PLANK WITH KNEE TO ELBOW EXERCISE
This exercise targets the core to build strength and increase stability.
A. Get in a push-up position, with your hands and feet at least shoulder-width apart.
B. Tighten your abs and bring your left knee to your right elbow. Return to the plank position.
C. Repeat the movement with your right knee. (20 reps/3 sets)
1 ARM DUMBBELL ROW
This exercise targets your back muscles. Not only it strengthens your back, but also your shoulders, upper arm, and core.
A. Select an appropriate dumbbell weight. If you’re a beginner, try starting with 5–20 lbs. Holding the dumbbell with your right hand, bend over to place your left hand and left leg on the bench.
B. Slowly pull the dumbbell upwards, bending your elbow, and rotating your torso and core muscles to look up at the ceiling.
C. Slowly bring the dumbbell back down while maintaining a flat back. (15-20 reps each side/ 3 sets)
1 Arm/1 Legged Dumbbell Shoulder Presses
This is designed to improve upper body strength and balance.
A. Hold a dumbbell in your right hand at shoulder level with your palm facing out.
B. Bend your left knee and stand on your right leg.
C. Exhale and press the arm over your shoulder. D. Lower it down with control to the starting position. (15-20 reps each side/3 sets)
PLANK TO PUSH-UPS
This is an upper-body muscle and strength builder.
A. Begin with the standard plank position.
B. From there, place your right palm flat on the floor, followed by your left palm, and straighten both arms.
C. Go back to the plank position starting with your right arm again. (First rep)
D. Repeat the movement. This time placing your left hand in a push-up position first, then go down with your left arm again. (Second rep)
KETTLEBELL SWINGS
This exercise hits almost everything in your body like the abs, shoulders, pecs, glutes, quads, and a lot more.
A. In a wide stance, keep your heels planted, bend your knees and hold the kettlebell with both hands in front of your hips.
B. Squat down, keep your chest up, engage your core, and weight in your heels.
C. Explode through your hips and swing the bell up and to about chest height, with your arms extended. D. As the kettlebell begins to fall, let the weight do the work and ready your body for the next rep. (20 reps/3 sets)
Before you begin with this exercise routine, don’t forget to warm up and cool down. Warming up will increase the blood flow to the joints, which will help them prepare for the workout ahead.
Cooling down after a workout is also important because it reduces muscle stiffness and fatigue. It also helps with your recovery process so that you don't feel sore the next day.
Note:
Although the information is gathered with great care, please note that the tips given on this website by no means substitute professional advice. It’s best to check with your doctor before starting any exercise routine.
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