Disc golf looks like a lot of fun but it is also quite challenging. Play with good disc golfers and you are likely to get schooled. If you want to improve your performance and increase your competitiveness, then you need to train hard. Divide your time between the gym and actual disc golf practice. One builds your strength while the other polishes your skills. You will be able to throw farther and with better control. Below are some of the exercises that you can add to your routine:
Push-ups
It’s a classic upper body exercise that will help you build the arm and back strength necessary to send the disc flying as far as you need it to go. It will also improve your core stability which will enhance your accuracy. A regular push-up calls for a start at the plank position with the hands on the ground and the body straight from head to heals. Feet should be together pointing down. Lower yourself slowly and push yourself back up for one rep.
Shoulder Press
You will need a dumbbell on each hand. A barbell is suitable as well. Do this sitting down and hold the weights with your palms facing forward. Press the dumbbells up until they go above your head. Allow a slight bend in your elbows at the top such that you never quite reach full extension as a safety precaution. Pause for a second and bring them back down slowly. If you feel stable doing this, then you can do it standing up.
Arnold Press
This is similar to the shoulder press but with a slight twist. The name comes from one of the most famous body builders who used the exercise to build his monstrous shoulder muscles. Sit down and hold the dumbbells with your palms facing inwards instead of outwards. This is the crucial difference. You will push these up while turning your arms such that you get to the same position as the shoulder press at the top with the palms facing out.
Bent Over Flys
Lastly, consider this exercise for building your rear deltoids which is the back of your shoulders. You will need to bend over at about 45 degrees with respect to the ground. Use small weights first because this can be challenging for beginners. Grab dumbbells with each hand and allow them to hang at your sides. The palms should face inwards. Now move your arms to the sides until your arms have stretched as far as they can go. Pause briefly and come back down in a controlled motion.
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