The Pullover Extension Exercise 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.
This exercise requires a pair of dumbbells and an exercise bench.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Figure 1. Pullover Extension Exercise Video.
- Start by lying face up on a bench, holding a pair of dumbbells over your shoulders with your arms extended.
- Bend both elbows to 90 degrees and then lower the dumbbells towards the floor while keeping your elbows fixed at 90 degrees.
- In one fluid motion, drive your elbows back towards the starting position as you straighten your arms.
- Repeat for the desired number of repetitions.
You should feel two separate motions as you lower the weights, bend and then lower, and one motion on the way up. Initiate the movement back to the starting position by driving up with your elbows.
Keep your back flat on the bench – do not let it arch. Only drop the weights as far as you feel comfortable.
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