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#BEYONDSNFC – Improve Your Golf Game with TRXApril 27, 2017 | written by

The foundation of a good golf swing is rooted in proper core and upper body stability, strength, and power.

If you missed my previous workout on improving your tennis performance using the TRX Suspension system and RIP trainer, you can find it here.

This week’s workout focuses on enhancing your golf game using TRX and the RIP trainer.

Both TRX and RIP trainer workouts are designed so that you “earn your better,” which means that good form, balance, and control are essential to your success. When you increase the challenge, always make sure you keep the basics intact; losing the basics will prevent your long-term improvements.

Today, I will be going over a power movement and strength movement using the TRX Suspension system and RIP Trainer, with a warm-up movement for each.

These moves are designed to take your golf performance to the next level.

Power Movement Warm-Up: TRX 1-Arm Swing

5-10 reps on each arm

TRX 1-arm swing - Improve Your Golf Game with TRX TRX 1-arm swing - Improve Your Golf Game with TRX

  • Set the TRX handles at mid-point (the yellow tabs should line-up with the yellow stitching on the straps).
  • Keeping your feet hip-width apart, with all four corners of your feet grounded, hinge back as if you were about to sit in a chair. Keep your back long; your arms should be straight and about 1.5-2 feet from your body.
  • To set your shoulders, draw your shoulder blades down and together, as if you were drawing a “J” on your back.
  • Open one arm to the side, keeping your torso square as you open up – don’t twist your torso.
    • A good way to check for proper form is to ensure your eyes are still “looking at the golf ball on the tee”, keeping your neck long.
  • You should feel your core braced to maintain position, and a nice stretch in the chest & biceps.

Strength Movement Warm-Up: TRX 2-Arm Swing

8-10 reps on each side.

This movement warms up the body for the rotation that you use in the golf swing.

TRX 2-Arm swing - Improve Your Golf Game with TRX TRX 2-Arm swing - Improve Your Golf Game with TRX TRX 2-Arm swing - Improve Your Golf Game with TRX

  • Set the TRX handles at mid-point (the yellow tabs should line-up with the yellow stitching on the straps).
  • Keeping your feet hip-width apart, with all four corners of your feet grounded, hinge back as if you were about to sit in a chair. Keep your back long; your arms should be straight and about 1.5 – 2 feet from your body.
  • To set your shoulders, draw your shoulder blades down and together, as if you were drawing a “J” on your back.
  • Both arms move towards one side, just like you would in a golf swing. The arms and torso will move as one unit, so you will feel your torso start to turn as well.
  • Follow the movement, allowing both feet to pivot as you complete the turn. Stand up tall and go for a full extension in your body. You should feel tall, perhaps feeling a stretch through the chest, side of your body, and hips.
  • Alternate the sides when performing this exercise. Manage your tempo to avoid dizziness.

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Power Movement: RIP Impact Chop

Beginner: 10 reps on each side
Intermediate: 15-20 reps on each side. Step further away from the anchor point to increase resistance.

Working to increase the speed and endurance in this movement will ensure your body moves properly through the golf swing, and will give you more power through the impact of hitting the golf ball.

RIP Impact Chop - Improve Your Golf Game with TRX RIP Impact Chop - Improve Your Golf Game with TRX

  • Set the height of the RIP trainer anchor point at hip height. Start far enough away from the anchor point (the point where the TRX is anchored, whether it be the wall, a machine, etc.) that there is already a bit of tension on the RIP trainer band.
    • You can choose light, medium, or hard resistance bands depending on your comfort level.
  • To ensure that your torso and arms move as one unit – essential for your golf swing! – anchor your left hand on the RIP trainer stick right at your belly button.
  • Pivot your right foot and rotate your body to sweep/chop through with the RIP Trainer – keep your right arm straight and core tight!
  • To keep your balance, the RIP Trainer should NOT cross the midline of your body. The RIP Trainer should stop in a straight line, from the front of your right hip.

Strength Movement: TRX Power Pull

Increasing the strength of your back & maintaining the body position through the rotation will help improve your golf swing.

TRX power pull - Improve your golf game with TRX TRX power pull - Improve your golf game with TRX

  • Set the handles at the shortest length and put them into single handle mode.
  • Set your feet hip-width apart, with the knuckles of your right hand in line with the edge of your armpit, and your left hand reaching up towards the TRX anchor point.
    • Ensure that the hand holding the TRX always maintains a neutral wrist. A common error people make on this exercise is curling the wrist – this takes the load out of your back & biceps and puts it into your wrists and forearms.
  • Keeping your left arm straight, slowly lower out of the right arm row position and rotate your body towards the bottom position.
  • To pull back up into the row top position, ensure that your right shoulder blade is connected. Keep your core braced and rotate the torso/left arm back up to the top.
    • * The body moves as a unit. You should keep your feet grounded but feel the full length of the body in the rotation – keep reaching for as much height through the body as possible.

The TRX and RIP Trainer can be a fun & effective way of mixing up your gym workouts, and have a positive impact on your performance both inside and outside of the gym. If you’re unsure of any of these movements, ask to work with a TRX or RIP trainer-certified Personal Trainer in your club.

About Logan:

Logan is a Level 4 Personal Trainer and District Fitness Manager currently working out of the North Vancouver Fitness World. She has been working for Steve Nash for 3 years, with over 18 years of experience in the industry. Her certifications include TRX, Kettlebell, Bulgarian Bag, Trigger Point, Joga, Biosignature, and Muscle Testing. Logan got into being a personal trainer after a successful pro soccer career in Canada, US and UK, and has since enjoyed inspiring all types of clients and members to a healthy & active lifestyle.

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