To take your disc golf game to the next level, you have to build your strength. While strength alone won’t make you the best disc golf player, it will set you apart from the pack. Of course, you shouldn’t just randomly lift weights to be a better player. You need a routine that is custom made for serious players. The following are all examples of exercises perfectly suited for the disc golf player.
The Dumbbell Shoulder Press
Playing disc golf makes your shoulders work a lot, and this is the best exercise for developing the strong deltoids, shoulders, and triceps you’ll need to be competitive. You can do the dumbbell shoulder press sitting on a bench or standing, whichever you prefer. Beginners may have better luck sitting down as those who stand tend to cheat by using their legs and the rest of their body to push the weight up (as opposed to using your shoulder muscles to press the weight up). Grab a pair of dumbbells that will suit your current strength… if you haven’t worked out in a while, don’t try to be Superman. Quality is better than quantity – remember that. Do 2 or 3 sets with a weight that lets you do about 10 reps without straining too much. Please don’t hurt yourself and it’s always a good idea to have a friend spot you.
The Infamous Push Up
For a strong chest and more powerful triceps, nothing’s better than the old, reliable push up. Keep your entire body stiff and straight to develop good core conditioning while you do your push ups. If, while performing the push up, your body begins to arch or sag… you’re not doing it right. Keep your spine straight. Try to start out by doing 3 or 4 sets of 10 to 15 repetitions. Now I want to share my favorite way to do push ups: Instead of putting your feet on the ground, elevate them and allow them to rest on a bench (the same one you’d use for the press exercise is fine). Elevate your feet and then put a weight on your back… like the 25 pound plate normally used to bench press. Doing push ups like this will develop your muscles lightning-fast.
You have to have strong abdomen muscles to be a good disc golf player. Your mid-section muscles are integral to long drives and medium range shots. Do these crunches, like a traditional crunch, but twist slowly and completely to each side when you get to the top. Cup your hands around your ears and, as you do the crunch, point and move your right elbow towards your left knee cap. Then vice versa. The twisting makes it extra special. Do 3 sets of 15 to 20 repetitions. And since everyone can use more disc golf tips, here’s one more exercise…
You’ve probably never heard of this, but it’s killer for developing strong hamstrings and glutes. Put a lightly weighted barbell (did you notice that said LIGHTLY weighted) on your shoulders and stand with your feet shoulder-width apart. Slowly bend forward, keeping your back arched and your legs straight. Go as low as you can without straining and return to the starting position – SLOWLY.
You must move slowly. This is a great exercise for the lower body strength and endurance you need for long rounds of disc golf. Do 2 or 3 sets of 8 to 10 repetitions. Do this routine 2 or 3 days a week. Make sure you warm up for 5 to 10 minutes before you start and stretch for another 10 minutes when you’re done. After a few weeks on this program, you’ll be throwing for longer drives and your buddies will be asking you what you’re secret is.
Strong disc golf players are better disc golf players, and you’ll soon be among the best by following this disc golf workout routine.
Hello. My name is Justin Quick and I operate [http://www.LearnToPlayDiscGolf.com] with two friends, also avid disc golf players that love the sport. If you’re interested, we’d love for you to visit our site and get a free video called Amazing Secrets To Disc Golf Putting (and you did know that putting is where the game is won or lost… right?). So go to our site and get your free video before we start asking for money! It’s free right now. Here: LearnToPlayDiscGolf.com
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