It can be a bit daunting when trying to figure out which exercises would best help someone trying to improve their golf game. The main focus needs to be on strengthening the chest, internal and external rotators of the shoulders, a strong cardiovascular system and strengthening the core; which is the area of the body above the knees, and below the rib cage.
Taking into account the different areas of the body used while playing a round of golf, I think you will find these exercises beneficial in helping to improve your game of golf.
Anyone who plays golf will tell you that there is a lot of walking in golf, and there is nothing worse for your game, than being totally fatigued when it is time to make your shot.
You will find that your physical conditioning will be greatly improved with 20 – 30 minutes of brisk walking at least 4 times a week. If it is necessary to use a treadmill for a good portion of your cardio, try a setting where the intensity and elevation changes periodically throughout the workout. You will never see a totally flat golf course, so why do your cardio routine as if they were.
2. Lunge with a Twist
This exercise will build power in your upper legs and strengthen the flexibility of hip flexors and abdominals which is needed for maximum speed and distance on your golf swing.
You will need a 3 – 5 pound dumbbell or medicine ball. In a standing position with your arms down in front of you, and hands holding the weight; step forward with one leg – at the same time rotating upper body to the same side – holding the weight chest high through out the entire routine. Return to starting position and repeat with other leg. Build up to 3 sets – of 10 repetitions.
3. Push – ups
Nobody likes to do push – ups, but it is one of the exercises for power behind your golf swing. About twenty a day is all that is necessary; making sure to keep your body as straight as possible.
Strong abdominals is also necessary in getting power behind your swing. Since the main goal is to strengthen this area it is not necessary to do a complete sit – up; lifting the torso up off the floor to fit a fist underneath is quite sufficient.
5. Back Extensions
You can’t have a strong front if you don’t have a strong back. It is the only way to keep your body in balance.
If you belong to a gym you can use their back extension machine. If not, it will work okay to dangle upper torso off the end of a table, using care not to bang head on the floor if you are tall. If you do it this way you will need to have a second person with you, to keep lower body stabilized on the table. Slowly lift upper body up until parallel to the floor, being careful not to raise past parallel, as this will put undue pressure on the lower back.
There are many more exercises that you could do that would help to improve your golf swing, but these few will help get you started in putting more power behing your golf swing.
Colgan: Dr. Michael; “The New Power Program