The clean and press may sound like an Olympic lifting competition exercise. Many golfers may not consider this exercise because it sounds too complex or explosive. However, the clean and press exercise, if performed correctly, is the same movement pattern that is needed in the golf swing, so it can help you rehearse the movement you need to create power in your swing.
The clean and press help to improve the strength in your shoulders, core, and legs to help create power in your swing. It is also a full body exercise that can also help improve cardiovascular and muscular endurance to increase your stamina.
Watch my video with Christina Ricci for a demonstration of the clean and press exercise.
How to do the Clean and Press Exercise
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- Stand in a shoulder width stance holding a small to medium weight in one hand.
- Lower your rear-end backward towards the floor as you lower the weight to the ground while maintaining a straight back. Keep your abdominal muscles pulled in to protect your back.
- Try to lower your thighs parallel to the ground.
- Quickly and smoothly bend your arm so the weight is shoulder height, then stand up as you press the weight over your head, extending your hips.
- Do 8 to 10 repetitions.
In my opinion, daily practice is the key to success towards any goal. Making 10 practice swings a day or exercising for 5 minutes every day will get you playing better and in better shape than exercising or practicing for two or three hours at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.
Secondly, the long workouts and practice sessions usually lead to fatigued swings, injuries, and ingrained bad habits. There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency. Practice something about your game every day #CardioGolfChallenge
Karen
