If you’re an avid disc golfer (or frolf or frisbee golf) then these exercises are for YOU!
One of the very best things about disc golf is that virtually anybody can play and it’s similar to standard golf! Even better, it’s a PHENOMENAL way to get outside, stay active, and have an awesome time. Check out these exercises that’ll help you boost your fitness and step up your disc golf game!
In disc golf you want to have a good range of motion and flexibility with a healthy dose of strength and stamina. The goal of these exercises is to focus on your balance, core, shoulder, and back muscles. These are the key components to a strong drive and overall control of your disc game.
You’ll notice these exercises work out your body equally (no barbells or movements where you can rely on your dominant side) because in disc golf most disc golfers stick to throwing from one side and have a tendency to overdevelop that area. Ain’t nobody got time for that!
1. Plank Knee-to-Elbow Touches (alternating): 20 reps/3 sets
Get in a straight arm plank position with your feet at least shoulder width apart. Maintaining the plank position, try to touch your elbow to the opposing knee, alternating each side. If not able to do the full crunch or your body gives out before the allotted rep count, simply hold a 30-60 second plank instead.
2. 1 Arm Dumbbell Row-to-Presses: 15-20 reps each side/ 3 sets
Select an appropriate dumbbell weight and take a row position on a bench. Don’t go too heavy with this one! From here, pull the dumbbell up, with control, keeping your elbow in at your side and squeezing your back. Once at full squeeze twist your torso and look up at the ceiling while simultaneously pressing the dumbbell up. Bring the dumbbell back down the same way it went up and repeat.
3. 1 Arm/1 Legged Dumbbell Shoulder Presses: 15-20 reps each side/3 sets
Select an appropriate dumbbell weight and hoist it up to shoulder height starting with whichever side you like. Once the dumbbell is set take the opposite side’s foot off the floor and hold it out in front of you. Maintaining this balance press the dumbbell up with full extension while keeping your palm pointed towards the mid-line of your body. Lower it down with control, complete the allotted reps, then switch to the other side!
4. Plank to Push-Ups (alternating): 20 reps/ 3 sets
Get in a standard forearm plank position. From here start on whichever side you wish and use one arm to help push yourself up into a straight arm plank position. Lower yourself the same way you went up. Alternate each side and repeat!
5. Kettlebell Swings: 20 reps/ 3 sets
Select an appropriate kettlebell weight (if not familiar with this exercise, use a lighter weight). Take a wide stance squat position with your toes pointed outward and let the weight rest at waist height with your arms in front of you. From here, do a wide stance squat only at the bottom part of the motion, this is where you’re going to explode up at the hips, using that driving force to swing the kettlebell up nice and high. At the top part of the motion is where you’re going to want to squat back down while letting the weight fall using its own momentum. Finding a rhythm is key! If any ailments keep you from doing this exercise stick to wide stance squats instead.
Note: I highly recommend talking with a trainer or a manager before attempting kettlebell exercises.