The Golf Fitness System - Level 2

Sergeant Major Golf Drill

Sergeant Major Drill

Golf Specific Functional Tests and Drills

Upper & Middle Body Segment 1- Drills Level 4

1.4 Sergeant Major Drill


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

Introduction | The Golf Fitness System Level 1
The Golf Fitness System Level 2
| Training for Golf | The Body and Golf
"Get Fit for Golf" books - Part 1 and Part 2
| Club Golfer CD

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