Suspension Training

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Suspension Training

Suspension training is a great option for those who do not wish to have a gym membership and would prefer the freedom to workout at your home, outside, or while on the road traveling. It uses your own body weight for resistance and allows you to workout everything from upper body, lower body, core, and even for stretching. They are great for all around fitness which is important to have for a healthy body and disc golf performance. I personally love them for disc golf by developing my upper back and arm strength. Which are used in the throwing motion of a disc. They are also excellent for stretching our the arms, shoulders, chest, and back. These stretches will help reduce the risk of overuse injuries and keep you throwing well. I've included all of my personal favorites for disc golf below. Be sure to add these to your workout program. And remember that these bands can be used for so much more than the exercises and stretches I list below.

TRX Training - GO Suspension Trainer Kit

Perfect for travel & working out indoors or outdoors
The TRX GO Suspension Trainer weighs one lb. You can set it up virtually anywhere in less than a minute. Work out anywhere on your own schedule.
Top suspension trainer on the market.
Price is higher but comes with a variety of functions to allow for a higher variety of uses.

Wood Gymnastics Rings

Hang them anywhere. The 15 foot straps means you can hang your wood gymnastics rings from beams, trees, and hundreds of other places.
Basic functions that include all of the exercises I recommend for disc golf.
Cheaper price tag.

Exercises

Rows

Rows develop the upper back and biceps. Both of these muscles play a big role in the throwing motion. When you do this exercise, focus on full range of motion. In disc golf, you want to fully reach your arm back. Same applies in this exercise. Fully stretch your arm with each rep. Explode as you pull the rings to your body. Squeeze the shoulder blades together at the top of the motion. Then slowly lower back down to the starting position.
There are two variations of this exercise. First is two arm and the second is single arm. Start with two arm rows and work your way to single arm. Also, the closer you are to the ground, the harder the exercise is. Control the difficultly by playing around with where you place your feet.

Reverse Fly

Reverse fly isolates and focuses on the strength of the upper back. It's not an exercise that will necessarily develop power for your throw but keep your back muscles happy and healthy.
Make sure to slightly bend at your elbows and focus on squeezing your shoulder blades together. You can lose from in this exercise very easily if you make it too difficult. So make sure to play your feet closer to standing straight up. Perform this exercise slowly and controlled.

Overhead pullover/tricep extension

This exercise is good for developing the lats and triceps to improve overhead throws. While for most players this is not a primary throw in the bag, it does come in handy in certain situations. Having the shoulder strength to handle the stress of over head throws is important. Especially when it is rarely used. By doing this exercise, you'll physically be better prepared for when the shot is used.