Whether you are a beginning golfer or a pro, you can always work on improving your game. While hitting the course and visiting the driving range regularly can help, some golfers are unable to utilize the appropriate technique because they do not have the core strength to stabilize their hips or the flexibility to get their swing right.
More and more golfers are turning to aerobic exercises and strength training to improve their fitness and ultimately their golf game. Many strength trainers have also started specializing in helping golfers, such as those who are unable to swing because of poor posture, so the next time you hit the gym try these four exercises to see an improvement in your game.
1. Golf Twist
The golf twist will help you to increase your range of motion in the trunk and shoulders to create more consistency and generate more power in the trunk through your swing.
To perform this exercise:
Stand with your feet slightly more than shoulder-width apart with your weight on the inside of the heels.
Grasp a 5-pound medicine ball with both hands and hold to the center of your chest with the elbows extended to the sides.
Keep your head still and feet flat as you bring the ball up and to the left like you would in a backswing until the right shoulder is under the chin.
Return to center and then repeat on the right side.
2. Window Washers
Once you’ve got some more power and flexibility in your swing, it’s time to work on your finish. The window washers stretch works on releasing your hips, quads and abdominal muscles, so your hips can rotate past the target while you are in a full, upright position.
To perform this stretch:
Start by lying on your back with your feet placed wider than hip-width apart close to the glutes.
Inhale as you lower both knees to the right side and exhale as you return to the starting position.
Repeat on the left and continue switching off until you’ve complete the stretch 10 times in each direction.
For more of a challenge you can try lowering the knees to the right and then placing the right ankle on the left knee. Engage the left glute as you press the left hip upward and extend the left arm overhead with the back of the hand on the floor. Hold the position for 30 seconds and then switch sides
3. Single-Leg Romanian Deadlift
This exercise will improve stability in the right leg, so you can rotate around a more stable right base. It also teaches you to activate each glute separately, which helps to generate more power.
To Perform this Exercise:
Start with feet placed shoulder-width apart.
Hold a dumbbell with hands slightly more than shoulder-width apart.
Move your left foot slightly behind the right foot, holding it a couple inches above the ground.
With a flat back and tight abdominal muscles, slowly lower the weight toward the right foot and allow your left leg to raise up behind you for balance.
When the weight reaches mid-shin level, push through your right heel to return to a standing position.
Repeat on the opposite leg and perform two to four sets of eight reps.
4. Golf Squat
While this exercise strengthens your glutes, it also improves the strength and mobility of the large muscles in the shoulders and back. Your shoulder muscles are what help you to control the golf club, so strengthening them will improve your swing’s consistency.
To Perform this Exercise:
Stand with feet more than shoulder-width apart.
Grasp a 10-pound dumbbell in a hand-over-hand grip.
Lower down to a squat.
As you rise, turn to the right while you bend your elbows to raise the weight over the right shoulder and lift your left heel off the ground.
- Return to the starting position and repeat on the left side.
Phil Oscarson is an avid golfer and golf analyst who writes for BleacherReport and is in constant search of discount golf tee times. He’s still trying to convince my wife to let him install a putting green in his backyard.
Photo Credits: Wikipedia
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