The Golf Fitness System - Level 2

Sergeant Major Golf Drill

Golf Specific Functional Tests and Drills Upper & Middle Body Segment 1- Drills Level 4 1.4 Sergeant Major Drill

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Benefits to the Golfer

• It will promote feel certain muscles fire in the address position. Eg. Latissimus dorsi / glutei, lower back muscles, triceps and lower abdominals.
• It will improve balance eg. One-legged exercises, one-legged positions.
• It will assist in strengthening postural muscles eg. Latissimus dorsi / glutei, lower abdominals.
• It will assist in producing lower spine rotation and assist in stablising the lumbar region in the spine in the golf swing through rotation.
• Golfers can use it on the range or when traveling to maintain core stability.
• It will assist in relieving left arm tension.
• It works the opposing antagonistic muscles.
• It encourages golf specific muscles working in the Upper Body Segment.
• The golfer can feel where they are tight.
• It re-addresses the muscle imbalances and postural deviations associated with intense golf.
• The exercises reinforce and complement golf drills.
• It assists in promoting injury prevention.

• Prior to carrying out these exercises ensure that you work within a pain free range.
• If you have a serious spinal, neck or shoulder injury, abdominal or hip condition contact your doctor or physiotherapist before commencing this exercise
• Do not go to the next level until good form is achieved in other words zero out of four breakdowns.
• Ensure you are given proper advice on how to use the posture bar by a qualified physiotherapist of strength and conditioner
• Do not strain or over-exert yourself when using the posture bar
• Stop if you feel dizzy

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