This 6-exercise workout has helped Bernhard Langer play the game longer
Two-time Masters Champion.
First ever World No. 1 in the Official Golf World Ranking.
Forty-two European Tour wins.
Eleven PGA Tour Champions major championships.
Bernhard Langer is an ageless wonder who has long been known for his health and longevity in the game, thanks to a commitment to fitness and a healthy lifestyle.
Even at 62 years old, the Mercedes Benz ambassador is still getting after it on the course and in the gym (or wherever he can given the current circumstances). Although these days his focus is more on mobility and stability rather than strength, Langer still takes his fitness routine seriously — and it shows.
Langer’s typical workout isn’t for the faint of heart, but it works:
1. 10-Minute Cycling Warmup
Langer starts his workout with a moderate pace on a stationary bike. This gets his blood pumping and lets his body know he is about to engage in some fitness.
2. Stability Ball Hamstring Pull-ins
Laying flat on your back with your arms out to your sides, place your heels on the ball. Then, pull the ball toward your chest. This exercise is great for your core and will help improve your ability to rotate your hips. Perform three sets of 10 reps.
3. Plank with Arm and Leg Extension
Starting in a plank position, lift your arm and the opposite leg. Hold for 30 seconds and switch sides. This will improve your balance and strengthen your lower back.
4. Med Ball Throws
Using a light to moderately heavy medicine ball, rotate your upper body back and then through, throwing the medicine ball against a wall to finish the movement. This will improve your ability to rotate powerfully through impact, and help you drive it farther. Perform three sets of 10 reps.
5. Bicep Curls
Using light to moderately heavy dumbbells, stand with your arms straight by your sides, keeping your elbows pinned to your sides. Then lift the dumbbells to your shoulders, keeping the rest of your body still. Perform three sets of 15 reps.
6. Overhead Press
Holding your dumbbells at shoulder height, press them above your head, locking out your elbows as you do so. Keep your arms as close to your ears as you can . This will strengthen key upper body muscle groups including your biceps, shoulders and back.
After a good workout, don’t forget to stretch. Langer likes to target muscles specific to his golf swing including his hamstrings and lower back.
While you might think a healthy lifestyle is the secret to his success and longevity, Langer says much more goes into it than that.
“There is really not one secret,” Langer said. “There are a lot of things that need to come together.”
Whether or not you believe him is your choice, but his workout will certainly help you play the game you love longer.
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