The S&C Coach at Pin­na­cle BLACK con­tin­ues to track the progress of our Man­ag­ing Ed­i­tor’s strength and con­di­tion­ing train­ing pro­gramme.

James Honey, an S&C Coach at Pin­na­cle BLACK, con­tin­ues to track the progress of Louie Chan, our Man­ag­ing Ed­i­tor’s strength and con­di­tion­ing train­ing pro­gramme to im­prove his golf game.

HK Golfer - - Contents - By James Honey

Akey area that many ama­teur golfers lose con­trol and power from is their shoul­der. Hav­ing the flex­i­bil­ity to move into a full back swing po­si­tion, and the strength to guide the club head through a com­plete and pow­er­ful drive is para­mount. It is there­fore a great idea to work on both the flex­i­bil­ity and the strength of your shoulders to ben­e­fit your game. This month, we are fo­cus­ing on strength.

A healthy ro­ta­tor cuff is the first stop when look­ing at the strength of a golf­ing shoul­der. This quadru­plet of small mus­cles con­trols sta­bil­ity at the shoul­der, and al­lows all in­ter­nal and ex­ter­nal ro­ta­tion to hap­pen. For golf, this di­rectly im­pacts club head po­si­tion and swing plane, the abil­ity to pro­duce and con­trol power, and to gen­er­ate sta­bil­ity through club head im­pact. Easy to see why elite golfers must have elite level strength in their ro­ta­tor cuff, and the abil­ity to em­ploy it thou­sands of times per week to cope with the stress of the game.

Bud­ding golf ath­lete Louie has been work­ing hard to strengthen his shoulders and ro­ta­tor cuff mus­cles. One of the two ex­er­cises we started with, and a great begin­ner tool, is what we term the ‘Prone Co­bra’ and ‘Prone Dumbbell Row’. Louie has been mak­ing fan­tas­tic progress with his shoul­der strength and con­trol, util­is­ing these sim­ple ex­er­cises among many oth­ers. Next month, we will delve into the im­por­tance of flex­i­bil­ity in the shoul­der, and how to cre­ate a more mo­bile swing so that you can utilise the strength you gen­er­ate here.


PUR­POSE: The ex­er­cise aims to gen­er­ate sig­nif­i­cant strength through the im­por­tant ro­ta­tor cuff, whilst also teach­ing strong move­ment con­trol of the shoul­der blades them­selves.

HOW: 1st po­si­tion - Ly­ing face down on a bench, with el­bows at shoul­der height and bent at 90 de­grees; 2nd po­si­tion - Ex­ter­nal ro­ta­tion of the shoul­der, bring­ing the hands to ear-height whilst re­tain­ing the same el­bow po­si­tion;

3rd po­si­tion - Push­ing the hands for­wards un­til the el­bows are straight, whilst re­tain­ing the hand height. The move­ment is then re­versed back to the sec­ond and then third po­si­tions to be restarted.

PRE­SCRIP­TION: 3-4 sets of 12-15 rep­e­ti­tions to start.


PUR­POSE: Aims to put the shoul­der through a large range of mo­tion, pri­mar­ily strength­en­ing the mus­cles be­tween the shoul­der blades such as the rhom­boids and lower trapez­ius.

HOW: Prone on the bench, with arms out­stretched and hold­ing dumb­bells on the floor. Lift­ing the weights up to the bench height, whilst squeez­ing the shoul­der. Hold­ing for 2 sec­onds at the top, and then slowly lower to the start po­si­tion.

PRE­SCRIP­TION: 3-4 sets of 12-15 rep­e­ti­tions to start.

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