Exercises For Golfers

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image exercises for golfers 1

Exercises For Golfers

It’s strength, not the clubs! The perfect swing is the Holy Grail of golf. Many golfers will purchase top-of-the-line clubs with the hope that they’ll increase the distance of their drive and decrease their handicap. What many golfers don’t realize is that the quality of their clubs is not what will ultimately lower their handicap. Instead, it’s your overall strength and flexibility that will improve your swing and shave strokes off of your game. As with any sport, a tailored training regimen that focuses on the muscles most used by the player is best. In golf, attention should be given to core strength and flexibility to reduce overuse of your arms and wrists and to prevent strain on the lower back. In addition to strengthening your core, you should strive to improve flexibility in your feet, ankles, hips, and thoracic spine to increase your rotational range of motion. The farther you can wind your body while maintaining good alignment, the more powerful your swing will be, and the further the ball will go. Practice these five exercises to master the perfect swing: Advertisement Advertisement Exercise 1 Standing wood chop This exercise integrates the movements of your hips, back, and shoulders, while increasing strength and improving flexibility. It’s best performed with a cable system, like a resistance band. But it can also be done with a medicine ball or free weight. Place the resistance band beneath your left foot. Slightly bending your knees, pull the band overhead to your right, like you’re about to swing an axe. Perform 8 to 12 repetitions, and then rest for 30 seconds. Switch sides, and repeat 1 to 3 times. Exercise 2 Lateral lunges This exercise can improve the range of motion, strength, and power of your hips by working them in the frontal plane with side-to-side movement. Keeping perfect posture throughout, take a large step to your left, shifting your weight to that side. Your left leg should be bent while the right leg is extended to the right. Make sure to keep your toes pointing straight ahead. Alternating legs, perform 8 to 12 repetitions, then rest for 30 seconds. Repeat 1 to 3 times. Advertisement Advertisement Advertisement Exercise 3 Glute activation lunges These standard lunges can be used to improve mobility in your hips, which can result in greater strength and a more powerful swing. Start with your feet together and your hands on your hips. Take a giant step forward, bending your front leg at a 90-degree angle, or until your thigh is parallel to the floor. Your back leg should remain strong and straight. Step back into a standing position and repeat 8 to 12 times. Alternate legs 1 to 3 times, resting in between. Exercise 4 Front and side plank This series helps to activate your core muscles, which promote stability and strength in the torso. Lying face down, place palms flat on the floor. Tuck your toes under, roll your shoulders onto your back, away from your ears, and push away from the floor. Keep your back flat and engage your abdominal muscles. Hold for 20 to 60 seconds and release back down onto the floor. Repeat 3 to 5 times. To do a side plank, start by lying on your side with your legs stacked. Rest your body on your forearm, shoulder directly over your elbow. Lift your hips so that your body is in a straight line. Hold for 20 to 60 seconds and lower back down. Repeat 3 to 5 times on each side. Advertisement Advertisement Exercise 5 Supine spinal twists These twists are an excellent way to increase core strength while enhancing torso mobility. If performed correctly, your shoulders will also receive a good stretch. Begin on your back with your feet raised and bent in a 90-degree angle, or so that your calves are parallel to the floor. Extend your arms out wide, with palms facing down. Slowly lower your legs to the right side of your body, keeping your knees together. Hover above the ground for about 20 to 30 seconds, and then return to center. Switch sides and repeat 1 to 3 times. Advertisement Moving forward Consistency is key Remember that with any physical conditioning, consistency is key. If you incorporate a regular regimen of sport-specific strength and flexibility exercises into your workout, you should begin to see your performance improve within a few weeks. Combine your workouts with whole foods and plenty of water, and you’ll be well on your way to the perfect swing.
exercises for golfers 1

Exercises For Golfers

The perfect swing is the Holy Grail of golf. Many golfers will purchase top-of-the-line clubs with the hope that they’ll increase the distance of their drive and decrease their handicap. What many golfers don’t realize is that the quality of their clubs is not what will ultimately lower their handicap. Instead, it’s your overall strength and flexibility that will improve your swing and shave strokes off of your game. As with any sport, a tailored training regimen that focuses on the muscles most used by the player is best. In golf, attention should be given to core strength and flexibility to reduce overuse of your arms and wrists and to prevent strain on the lower back. In addition to strengthening your core, you should strive to improve flexibility in your feet, ankles, hips, and thoracic spine to increase your rotational range of motion. The farther you can wind your body while maintaining good alignment, the more powerful your swing will be, and the further the ball will go. Practice these five exercises to master the perfect swing:
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Exercises For Golfers

Every year on the PGA tour, it seems, a new up-and-coming golfer is hitting the ball 10 yards longer than last year’s best golfer. This is no accident. Golf strength and conditioning specialists are constantly coming up with better ways to train golfers and improve their overall power.
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Exercises For Golfers

Golfers often seek to improve their game by buying new equipment, playing more golf, or taking lessons. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use. It is actually a reflection of our body’s physical limitations.
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Exercises For Golfers

Time, equipment (or lack thereof), golf instruction, and practice are typical challenges that I have had in working with both professional (PGA and LPGA) and amateur golfers. These workouts were designed with minimal equipment requirements and are approximately thirty minutes in duration. They are scheduled for a three-time-a-week frequency, with a rest day in between. The workouts have three cycles:

Exercises For Golfers

Most casual golfers who experience pain, or even just have a few bad games, assume there’s something wrong with their swing. But while poor swing mechanics might be the cause, it’s more likely a sign of weakness and inflexibility.
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Exercises For Golfers

Some of the exercises might feel totally unfamiliar, but they all leverage the newest science of strength. For example, many exercises involve an element of deep, diaphragmatic breathing. Researchers discovered that this innovative method teaches you how to control muscle tension that can throw off skilled movements like a golf swing or put.
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Exercises For Golfers

Alternate between Workout A and Workout B four days a week, resting at least one day after working out two days in a row. Do the lettered exercises as supersets, completing one set of each before resting. Continue this process until you’ve completed all the sets for both exercises. Repeat until you’ve completed all of your sets for each exercise.
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Here are four exercises that, if done consistently, will add distance to your drives and all of your shots. Performing them two to three days per week will quickly yield results. Putting in the work and focusing on your core musculature and breathing during these exercises will add strength and power to your golf game. Check out the video player above for a demonstration of each exercise.
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Remember that with any physical conditioning, consistency is key. If you incorporate a regular regimen of sport-specific strength and flexibility exercises into your workout, you should begin to see your performance improve within a few weeks. Combine your workouts with whole foods and plenty of water, and you’ll be well on your way to the perfect swing.
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Remember that with any physical conditioning, consistency is key. If you incorporate a regular regimen of sport-specific strength and flexibility exercises into your workout, you should begin to see your performance improve within a few weeks.

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