Golf Exercises That Will Improve Your Game

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Adding golf workouts to your weekly routines can add power to your swing and stabilize a wobbly torso. Regular workouts help to give you power over your actions, so you can enjoy the game more and take part in ways you can only imagine. Doing workouts can help you throughout your life as well as improve your game.

Mobility Exercises

Mobility at any age is extremely important for long-term health and wellness. The more mobile you are, the better able you will be at walking the course while carrying your bag and making impressive, accurate shots.

Even a casual golfer will want to do pre-golfing workouts to help reduce the likelihood of injury and pain. You should want to incorporate different types of exercises to stay limber and help with your swing.

Seated Rotations

Seated rotations help your back stay limber. The workout involves sitting with a club in the crocks of your elbow behind your back. You then rotate your back slowly back and forth with your knees close together to stretch your entire back. Do not slouch or move your hips as you rotate your torso from left to right while holding the stretch at the end of each rotation.

You should do seated rotations with at least ten repetitions for each side of your body. Doing this exercise regularly will keep your back strong and help to improve your swing.

Half Kneeling Shoulder Circles

Half kneeling shoulder circles can help improve your shoulder mobility. You will need to keep your shoulders limber to display your best hits. To begin, you kneel with the toes of your front leg pointed forward and balance your weight evenly across the knee on the ground and your front foot. Your weight should be over your hips.

As you remain kneeling, slowly circle the arm on your kneeling side in a full rotation from front to back. You should do at least ten rotations before reversing the slow rotation, so it comes from back to front. Once you have completed a full kneeling rotation on one side, switch legs letting your weight rest on one knee and with your other knee at a ninety-degree angle in front.  Once you do this, start the rotations of your arm on the other side.

Leg Swings

Leg swings are a terrific exercise for your hip flexors and can help them remain strong. Use your core to hold your body still as you do the exercise. While this exercise opens up your hip flexors, it will also improve your core strength and the mobility of your lower back.

You should hold onto something, such as a chair or pole, to maintain your balance. Keep your weight over your standing leg and let your other leg swing back and forth. Remember to keep your core tight; this will prevent you from arching your back. 

Repeat the movement for at least ten repetitions then switch legs. Do not go too fast. The goal of the activity is to mobilize your body and have complete control of this dynamic stretch.

Hand Walks

Hand walks can help you to prevent golfer’s elbow and reduce injury to your shoulder and hamstrings. Hand walks are almost what the name implies. It requires you to bend forward and walk your hands out from your body, so you wind up in a downward-dog and eventually into a pushup position. Walk your hands back once you have reached the pushup position.

Repeat the hand walks out slowly for at least ten repetitions. As we age, our bodies become less resilient. By frequently stretching and strengthening your hamstrings, you will improve your balance and your legs’ responsiveness.

Seated 90/90

The seated 90/90 workout is a stretch for your hips. It helps to open and prevent them from tightening up. Tight hips will make finishing your swing more difficult, as well as carrying the weight of your bag while walking long distances. You can do this exercise seated on the floor or lying down. If you have hip problems, consult with your doctor before you do the exercise.

Let the weight of your legs and knees open your hips up. Keep your back straight as you let your hip open. Rotate legs a couple of times to ensure your hips are stretched. Watch the video below to see exactly what to focus on. 

Spiderman Stretch With Reach

The Spiderman stretch can help stretch your hip and quad muscles. You may also feel a stretch in your abdominals and shoulders depending on how physically active you are. If you have hip or knee problems, consult with your doctor before you do this stretch.

Start in a pushup position. Bring one leg forward underneath your body as if you are stepping out from the pushup. Your foot should be in between your hands. The stretch should open up your hip flexor and stretch your hamstring.

Push your hips forward without putting excess weight on the supporting knee, and then slowly bring your weight back. Repeat this motion a few times, then switch sides. 

Strength And Power Exercises 

Strength and power are two things you need in golf. There are many exercises that you can do to improve your performance by learning how to build your strength and power.

Glute Bridge

A glute bridge can help you activate muscles that weaken from spending too much time in a seated position. Your glutes play a critical role as you swing. Start by lying on the floor with your knees bent and feet planted on the floor. Your knees should be about shoulder width apart. Make sure to engage your abs before beginning the exercise. You will slowly lift your hips off the ground while keeping your knees shoulder width apart and your feet pressed firmly into the ground.

Once your hips can go no further, slowly bring your hips down again. Repeat the sequence at least ten times to help tighten your glutes. The idea is to do the exercise regularly to build glute strength. This exercise can also be done with a resistance band wrapped around your legs, just above your knees, to make it more challenging. 

Alternating Lateral Jumps

This movement requires you to semi squat down on one leg to gain balance while extending the other leg to the side. As you jump off the leg on the ground, let your body laterally fly and land on the other leg. You can get a rhythm going if you immediately lift the other leg and hop back.

Side Plank

Side planks will primarily strengthen your obliques and activate your core. This full body exercise requires you to lay on your side with your legs fully extended. Engage your core. Using your elbow, slowly push your hips and upper body off the ground. Only the sides of your feet and elbow should be touching the ground. Do not allow your hips sag.

Hold the plank for 30 seconds before slowly lowering yourself back to the ground. Do at least two sets of 30 seconds on each side. The goal of the exercise is to hold your balance with your core. 

Medicine Ball Parallel Throw

A medicine ball parallel throw works best if you start with a light medicine ball and work your way up to a heavier one. Even if you can lift a heavier medicine ball, the goal of the exercise is to improve your mobility. You can add more weight once you can control the movement of your body safely.

Stand parallel to a sturdy wall with your knees bent and hips hinged. Have your feet firmly planted in the ground and hold the medicine ball with both hands on one of your hips. In a single motion, use an explosion of power to thrust your hips and the medicine ball forward. 

Let the momentum of your throw come from your hip thrust. In other words, throw the ball with your hips, not your arms. As it bounces back, you can try to catch it, letting the returning momentum carry you back to your original position. Repeat the repetition of movements ten times on each side.

This exercise and it will strengthen your core and lower body. It will also prepare you to take a swing with all of the power you’ve got.

Reverse Lunge

A reverse lunge will work the muscles of your thighs, hips, and glutes. The exercise can help strengthen your body while also stretching it. You can perform a reverse lunge by standing with your feet a shoulder width apart. You can put your hands on your hips or hold them in front of your body.

You start by shifting your weight onto your one leg and moving your other leg straight behind you and kneeling into a lunge. Return your body to its original position and repeat the workout ten times for each side.

Medicine Ball Side Throw

The medicine ball side throw is similar to the medicine ball parallel throw. This exercise will help you control your core power that will help with the speed of your swing and your mobility. Stand perpendicular to a sturdy wall with your knees bent and hips hinged. Have your feet firmly planted in the ground and hold the medicine ball with both hands on the hip farthest from the wall. In a single motion, use an explosion of power to thrust and rotate your hip and the medicine ball towards the wall.

Remember, throw the ball with your hips, not your arms. Catch the ball on the rebound and let the momentum wind your body up for another throw. Repeat ten times on each side.

Final Thoughts

All kinds of exercises from stretching to strength training help to improve our bodies. It can take time to improve different parts of your body, especially if you are moving in ways you never had before. Exercising is beneficial for many aspects of life other than just golf.

These exercises will boost your mobility and strength, making your golf swing feel more fluid. You will hurt less and be able to walk with ease around on the course. By doing simple exercises that work your core and loosen your muscles you will see a gradual improvement in your game.

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Evan
Hi I'm Evan, one of the contributors for this site!
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