Celebrity challenge

Even Santa needs to condition


(January 2010)
Read Previous Golf Columns!

By Trevor Crafton
Cozy Acres Golf Complex

Dear Santa Claus, thank you for stopping by almost everyone’s home in the world and providing them with wonderful gifts. Once again, you did not stop by my house and I even maintained customer service with a friendly smile at Cozy Acres all year long.
Anyway, I’ll let it go once again and try harder for next year.
So, Santa, I heard you have lost distance with your driver this past year? Let me help you out while the elves are preparing for next Christmas on your back and core (center of body – abs, obliques, lower back).
By doing these two exercises, three times per week, you will increase distance for next golfing season.
1. One Arm Dumbbell Rows.
Find a weight training bench or a coffee table. With your feet fairly close together, lean forward so you’re supporting the weight of your upper body with the arm closest to the bench. Your spine is almost parallel with the ground. Put the knee closest to the bench on the weight training bench.
Reach down and pick up a dumbbell of 5 to 10 pounds. The other arm should be locked at the elbow while lifting weights so it will support the weight of your upper body.
The Weight Lifting Exercise: Without using any momentum, begin the weight lifting exercise by slowly lifting the weight as far as you can toward your chest. Simultaneously tighten the abdominals to keep the body from rotating as you “row” the dumbbell. Concentrate on pulling the elbow back as far as it can go – the dumbbell should end up roughly parallel to your torso. Do 10 repetitions per arm.
Caution: Slowly lower the dumbbell to the starting position – don’t bounce it back up!
2. Core Stabilizer.
Lie down on the floor, face down with your feet together and knees together. You are going to pretend you are about ready to get into a push-up position, but instead, you need to slide your elbows underneath your chest.
Now push up using only your forearms. Your body should be straight as a board and diagonal to the floor. Squeeze your lower back, squeeze your abdominals, and your head should be up not down. Stay in this position without dropping your mid-section or raising your mid-section (like a bridge) for at least 20 seconds.
Do this stabilizing exercise three times for 20 seconds per time.
Not only will your drive be longer, but when you laugh it will no longer be like a “bowl full of jelly.”
Thank you, Santa, and good luck. Call Cozy Acres for any questions and just ask for Trevor Crafton

• Trevor Crafton holds a master’s degree in Kinesiology from Indiana University, Bloomington and an A.C.E. certification in personal training. He is currently doing off-season training with all age groups with a focus on aspiring young golfers in a four county area at Cozy Acres Golf Complex. He has begun to do personal training and is planning several group workshops during the winter months. These training sessions include all sports, not just golf. Call him at (812) 273-3137. 


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