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SATURDAY DEEP DIVE: THE EQUIPMENT
Sunday’s issue recommended alignment sticks as the primary golf training tool. Today, we cover the full golf fitness equipment landscape and the pre-round warm-up sequence that protects the body and immediately improves performance.
SIM60 receives no commissions or affiliate compensation for any equipment referenced in this issue. All mentions are for illustration purposes only.
THE GOLF FITNESS STACK
Tool 1: Alignment Sticks (Set of 2)
The most versatile low-cost golf training tool available. Primary uses in the context of the SIM60 program: placed along the foot line to give visual feedback during the band rotation drill; used across the shoulders during the standing thoracic rotation drill from Tuesday; used as a swing plane guide during slow-motion practice swings to check rotation depth. Cost under fifteen dollars.
As covered in Thursday’s issue, a medicine ball is the primary tool for training rotational power and deceleration. It is also useful for the squat and hinge exercises that build the leg and glute power that drives the swing. A 6 lb ball is the right starting weight for most adults over 60 doing rotational throws.
The band golf rotation from Sunday uses a medium-tension band. A heavy-tension band allows progressive overload as rotational strength improves. The same bands from the SIM60 core and shoulder work (Issues #21, #31, #32, #38) are directly applicable here — no additional purchase required if those are already in your toolkit.
Two to three minutes of thoracic extension over the foam roller before a round (Issue #28) produces an immediate improvement in thoracic rotation range. Many golfers who have tried this report it as the most impactful three minutes of their pre-round preparation. The same foam roller from the SIM60 program applies here.
The Ten-Minute Pre-Round Warm-Up Sequence
Perform in this order before the first tee:
Foam roller thoracic extension: 2 minutes at two positions (mid-back and upper-back)
Seated or standing thoracic side bend: 10 reps each direction
Standing golf posture thoracic rotation with club across shoulders: 10 reps each direction
Hip circle drill (Issue #35): 5 circles each direction, each hip
Lateral band walk: 20 steps each direction with medium band above knees
Practice swings at 50 percent effort, focusing on hip initiation: 10 swings
Total time: under ten minutes. This sequence addresses the five physical variables identified on Sunday — thoracic mobility, hip rotation, glute activation, rotational core, single-leg stability — before a single full swing is made.
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ISSUE #41 WEEK IN REVIEW
Sunday — The five physical variables that determine golf performance after 60: thoracic rotation, hip internal rotation, glute power, rotational core stability, single-leg balance. Introduced the Seated Thoracic Side Bend and the Band Golf Rotation with Hip Drive.
Tuesday — Three thoracic mobility drills for the golf swing: Seated Side Bend with rotation addition, Open Book with Side Bend, Standing Golf Posture Thoracic Rotation. The asymmetry diagnostic that reveals injury risk.
Thursday — Three rotational power progressions: Standing Hip Turn with Band (beginner), Band Golf Rotation with Hip Drive (intermediate), Medicine Ball Rotational Throw with soft catch (advanced deceleration training).
Today — The golf fitness toolkit: alignment sticks, medicine ball, resistance bands, foam roller. The ten-minute pre-round warm-up sequence.
The swing you have is the swing your body allows. Build a better body and the swing improves without a single lesson.
LOOKING AHEAD
Issue #42 opens with hiking — specifically how to prepare the body for sustained uphill and downhill demand, and why the day after a long hike is so much worse than it needs to be. Whether you hike or not, the training principles apply to any sustained lower-body effort.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
