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 helps improve 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.

Do the Cardiogolf Pre-Round Warm Up Routine.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

Clean and Press

Stand in a shoulder width stance holding a small to medium weight in one hand.
Lower your rear-end backwards 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.
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