Now that we seem to have a surplus of time on our hands due to the quarantine, it is imperative that we remain active and exercising in some fashion. At home work-outs are becoming more and more en vogue and I have come up with some exercises you may do in the comfort of your own home that may directly improve your swing and overall golf game! Who doesn’t want to add 10 yards to your drive? The following exercises will allow for increased flexibility, torque power and overall strength for that golf swing.
The weakest parts of golfer’s bodies is typically the part they require the most, the core musculature! To create or modify a golf swing that is technically sound as well as powerful, you especially need to have strong and flexible muscles in your stomach, hips, butt and lower back.
Exercise 1- Band Walks
- These will activate and strengthen the glutes (muscles of the rear) which are essential to maintain a stable base when you swing.
How to do– Place exercise bands on the legs at the knees and ankles/ Walk forward in small steps, keeping knees bent and alternating elbows while driving body weight back with each step. Make sure to keep back straight, core engaged and knees over toes at all times. Take 10-15 steps for 3 sets.
Exercise 2- Hip Crossovers*
- Twisting the lower body helps stretch the muscles in the hips and lower back. It simulates the torque put on the hips at the top of the back swing and during the follow through.
How to do– Lie on floor face up with arms extended at sides, knees bent with feet slightly wider than shoulder width and heels on the ground. Twist your bent legs to the left until they hit the ground, then twist to the right. Continue to alternate for 3 sets of 10 while keeping core tight and shoulders on the ground.
Exercise 3- Floor Bridges
- This is a great exercise for the glutes, hamstrings and lower back. The extended position is very similar to the position a golfer gets when thrusting hips toward the target through impact.
How to do– Lie face up with arms extended to the sides, similar to the beginning position of the hip crossover*, but this time with knees still bent, but heels off the ground. Squeeze the glutes and thrust hips up in a moderate and controlled tempo until body is in a straight line from your shoulders to your knees. Repeat for 3 sets of 10-15 repetitions.
Exercise 4- Lateral Squats
- This exercise stretches the hip adductors (certain groin muscles), glutes and hamstrings as well as strengthens the quadriceps muscles. Your legs play a key role in providing for power for the golf swing while maintain elasticity for flexibility and deceleration without injury.
How to do– Stand with feet spread slightly more than shoulder width. Shift hips to right and lower your body by bending the right knee while keeping left leg straight out to the side. Both feet pointing straight forward and flat on the ground. Push through right hip and return to starting position. Repeat to left side. Keep your knee on the squat side directly behind toes, back straight and/or flat as can be and chest out.
Stay tuned in the upcoming weeks for more exercises to assist in bringing that handicap down and we will have you crushing those drives on the range and the course! Stay safe, live longer, live stronger…