The Push-Up (1 Foot on an Exercise Ball) is a challenging variation on a classic movement that will build strength and power in your chest, shoulders and arms, while challenging and building your stability.
The Push-Up (1 Foot on an Exercise Ball) forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Figure 1. Push-Up (1 Foot on an Exercise Ball) Video.
Steps
- Start in a in a modified push-up position, with one foot on an exercise ball and the palms of your hands flat on the floor. Keep your abdominal muscles engaged and your legs and back straight, forming a straight line from your ears to your supporting ankle.
- Bend your elbows to slowly lower your chest towards the floor.
- Press your chest back up, as far away from the floor as possible, while keeping the ball under control.
- Repeat for the desired number of repetitions.
- Repeat on the other foot.
Keep your abdominal muscles engaged to stabilise your spine, your hips square to the ground, and your back flat throughout the movement.
Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in a “plus” position (as far forwards as possible).
Keep your head in a neutral position, with your eyes looking at a point on the floor under you.
You should feel it working your abdominal muscles, chest (pecs), shoulders, and triceps.
Variation
There are a number of other variations on the classic push-up exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.
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You May Also Like…
There are a number of other golf-specific strength and endurance exercises in the Golf Loopy Train like a Champion System.
Introduction to the Swing like a Champion System.
Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.
