As in any sport, quality equipment is helpful in bettering your swing, stroke, etcetera, but what will really get your movements perfected is personal strength and flexibility. Instead of depending on your club to increase the distance and power of your drive, focus on increasing your muscles fitness in order to get your game to the next level. These exercises strengthen the muscles and flexibility needed in order to achieve all your golfing goals. Improve your golf game is much easier if you start with the health of your body.
Standing Wood Chop
This exercise engages movements of your hips, back, and shoulders while simultaneously increasing strength and flexibility. Practice this exercise with a cable system or resistance band or simply with medicine balls or free weights. With a slight bend to the knees, pull the band overhead to the right as if swinging an axe. After 8-12 repetitions, rest for 30 seconds and repeat.
Front Plank/Side Plank
Increasing core strength is an important element of a golfer’s workout regime because it reduces overuse of the arms and wrist as well as reduces strain to the lower back. To perform, lay face down with toes tucked under and shoulders rolled down on your back and away from your ears. Push away from the floor. Keep a flat back and engage your abdominal muscles, holding for 20-60 seconds. Switch sides, perform exercise and repeat.
Supine Spinal Twists
To again increase core strength and torso mobility, these twists are a simple and helpful exercise. It additionally provides an excellent shoulder stretch when done correctly. Start on your back with feet raised and bent in a 90 degree angle or so your calves are parallel to the floor. Stretch your arms out wide
Mini-Band Walk Forward
Activating the legs and strengthening the glutes is key to developing and maintain a stable base when you swing. In this exercise, this is achieved by the resistance of the stretch bands which are places around the legs, above the knee and the other around the ankles. Walk forward in small steps, keeping the knees bent and alternating the elbows, driving back with each step. Make sure you are keeping your back straight and knees over the toes during the entirety of the exercise.
Inverted Hamstring Stretch
To maintain a strong core, the hamstrings allow you to fire your core muscles properly during the swing. That is, of course, as long as they are flexible. This stretch will help you maintain your posture throughout the swing and in many cases, decrease lower-back pain because of the link between tight hamstrings and lower-back pain. To perform, stand on the left leg with your arms outstretched and extended from your sides. Proceed to bend over at the waist, and raise the right leg so it Is parallel to the ground behind you. Once you have felt the hamstring stretch in the left leg, return to the starting position and switch standing legs.
Lateral Squat
This squat will work to build both leg power and lower core strength while stretching essential leg muscles such as the hip abductors, glutes, groins, hamstrings and strengthening the quads. Leg power is important because it plays a key role in providing power for the golf swing when strong and elastic. To perform, stand with the feel spread slightly wider than the width of the shoulders. Shift the hips to the right and down by keeping the left leg straight as you bend your right knee. Your feet should be pointed forward and flat on the ground. Push through the right hip, returning to the starting position. Shift your hips to the left and repeat the exercise.
Drop-Step Lunge
This exercise activates and lengthens the hip muscles while additionally strengthening the glutes. For golfers, it helps them sequence the downswing properly and generates more swing and swing speed with the correct body rotation. To perform, begin in a standing position with your hands together in front of your chest. Step backward and across with your right foot so it is roughly three feet behind and one foot outside of your left. Continue to sit down into a squat position. Stand back up, reverse leg positions and repeat.
1-Arm, 2-Leg Deadlift
A fantastic exercise for building core-strength that additionally focuses on the hips and, to a small extent, the lower back. Training these muscles is necessary for using the ground as leverage for a powerful swing. For this exercise, place a dumbbell (medium to heavy) on a short platform or simply on the ground in front of you. Using just one arm, grab the dumbbell as you lower yourself into a squat position. This exercise should be felt in the hips. Stand up and repeat the movement while you continue to hold the weight. Don’t forget to keep your back straight and your heels on the ground throughout the whole exercise.
If you’re looking to get fit through golf, try looking into getting golf lessons in Bend. This is a great way to get a workout and learn to play golf at the same time.
Source: River’s Edge Golf Blog