GOLF FITNESS TIPS: 4 PHYSICAL EXERCISES TO IMPROVE YOUR SWING
Not only Tiger Woods and Rory McIlroy have proved that ripped abs and a killer golf game go hand-in-hand. Now, everyone from PGA pros to weekend golfers know that in order to lower your handicap, you need to get in shape. But you can’t just do any workout. You need to specifically target the muscles you use on the course while recreating the way you use them.
While the following program won’t replace practicing your drive or short game, it’ll enhance your swing. You’ll improve your dynamic flexibility, which is necessary for more range in your swing. You’ll build greater acceleration and force—and prevent early deceleration—of your club head, which can improve the distance of your drives. And you’ll build a more stable base, which helps you control your swing and leads to better consistency. Some of the exercises might feel unfamiliar, but they all leverage the newest science of strength. Ready to try it? Start it now, and prepare for the greatest golf season of your life. And when you’re done, go take a lesson with our pros at the Golf Academy Novo Sancti Petri.
4 Exercises You Should Practise Every Week
Flexibility may be the single most important factor in making a successful golfer. A compact, powerful swing is defined by the x-factor—or the relationship of shoulder to hip rotation. Stiff shoulders, tight hips, and stubborn hamstrings do little in helping you achieve this ideal swing. What’s more, lack of flexibility can also limit your distance off the tee. Flexibility allows for full range of motion, which allows you to reach maximum potential in strength. Practice these 5 exercises 3 to 5 days a week. You’ll improve your flexibility in as little as five sessions and see a difference on the course in 30 days.
Hamstring Series with Strap
Lie on the ground, and place a strap or towel around your right foot and extend it in the air. Flex both feet and activate both quads. Press your left hip toward the floor and extend your left arm perpendicular to body. Hold for five breaths. Extend your right leg to the right (maintain connection between your left glute and the floor). Hold for five breaths. Place the strap in your left hand, extend your right arm perpendicular to your body, and bring your right leg and hip to the left. Hold for five breaths and switch sides. Benefit: This move stretches the inner thighs, glutes, lumbar spine, and pecs.
Spinal Rotation
Lie on the ground with your arms spread perpendicular to your body. Lift both legs off the floor, knees at a 90-degree angle. Inhale and bring your legs to the right, maintaining contact of your shoulders with the floor. Exhale, initiating the movement from your oblique abdominal muscles, and bring your legs back to the starting position. Switch sides and repeat 10 times in each direction. Benefit: This move is great for flexibility in the hips, lumbar spine, and shoulders, which can reduce swing faults.
Front and Side Leg Swing
Stand tall with feet shoulder-width apart. Hold a golf club in right hand for balance and swing left leg forward as far as possible, then backward as far as possible. Increase the pace into a smooth movement. Perform a set of 8 reps for each leg. Then, take a narrower stance and change the motion so each leg swings out to the side, holding hands on hips for balance. Perform one set of 8 reps for each leg. Benefit: This move is key for increasing mobility in the hips. When you can internally rotate the right hip in the backswing and during the downswing, you can generate more power from the right glute. It will definitely help you increase distance on the course.
Dumbbell Row with Rotation
Stand with feet shoulder-width apart and hold a 10-pound dumbbell in each hand. Bend forward at waist, slightly bending knees, and letting dumbbells hang in front of your thighs, palms facing each other. Pull right arm toward rib cage while rotating your torso as far as possible to the right. Pause, then lower right arm while pulling up left arm and rotating left. Perform 2 to 4 sets of eight reps. Benefit: This move improves core strength and the ability to activate the obliques. In your golf swing, the trunk should move before hands, which requires strength and flexibility in the trunk.
