10 Best Golf Exercises to Help Improve Your Game
Golf is one of the most popular sports in the country. Over 119 million people have interacted with golf in some capacity. This includes playing the sport, watching it on TV, or listening to a podcast.
You know how important stretching and taking care of your body are if you play any sport. However, many people might not think about exercise for golfers. Taking the time to strengthen and condition your body can improve your game in so many ways.
This guide will discuss the top 10 golf exercises to give you a boost. These workouts can be easily scaled depending on your fitness experience and levels.
1. Hinges and Deadlifts
One of the best golf exercises is deadlifts or hinges. When you step up to the tee, you push your hips back a bit. You're already getting into a mini hip hinge from your starting position.
Strengthening your back muscles and reinforcing this position will make you feel secure as you get ready to swing. Hinges can also help with your grip strength.
You can do this exercise using your body weight or with hand weights. Follow these steps to safely perform a hip hinge:
- Place your feet shoulder-width apart
- Angle your feet out slightly or have them pointed straight ahead
- Slightly bend your knees as you hinge your hips back
- Keep your back flat as you lower your upper body to mid-shin
There's a big emphasis on your glutes and hamstrings with this workout. You might feel a slight stretch in the back of your calves as you hinge forward, but it shouldn't be painful.
Squats are a great way to strengthen your lower body. They're also effective for improving your golf game and your swing speed. Squats can also improve your mobility in the following areas:
Squats can be performed with weights or your body weight. Here are some tips for incorporating squats into your daily workout routine:
- Stand with your feet under your shoulders
- Push your hips back as you bend your knees and sink toward the floor
- Stop when your hips are a little bit lower than your knees
- Stand up with control
Handwalks are one of our favorite golf elbow exercises. This can prevent the likelihood of shoulder and elbow injuries.
You can do a hand walk by standing on a flat surface. Bend at your waist and put your hands on the ground. Walk your hands out until you're in a pushup position.
Walk your feet toward your hands while keeping your knees straight. Once you start to feel a stretch in the back of your legs, walk your hands out. Keep repeating for about 10 reps.
4. 90/90 Stretch
This is one of the most popular stretching exercises for golf. The benefits of this stretch include:
- Opening up your shoulders
- Building mobility and flexibility
This is an easy stretch to do. Start by lying on your side with your top leg bent and your bottom leg straight. The inside of your top leg's knee should be on the ground.
Rotate the top half of your body back like you're trying to put your top shoulder onto the ground. It's okay if your shoulder blade doesn't touch the ground. Hold this movement for a few seconds before releasing and repeating it 10 more times.
5. Seated Rotations
Seated rotations are a must in your golf workout program. They're effective at improving your rotational mobility. All experienced golfers know that's an important facet of their golf swing.
Here are some easy instructions on how to do a seated rotation:
- Sit straddle position on a bench
- Hold the golf club behind your back so it sits inside the crook of your elbows
- Put your palms on your stomach and stand tall
- Rotate your torso to the left and hold for a few seconds
- Alternate sides
6. Medball Exercises
Medball work is a wonderful way to get strength and cardio into your workout. Some of the things you can experience with this exercise include:
- Trunk rotation
- Improving your power
You can incorporate a med ball into some of the other exercises you do during your workout routine. Experiment with the following:
- Mountain climbers
- Overhead squat
- Russian twists
- Side lunges
Medballs come in many weights. Find an option that works best for you.
7. Lateral Pillar Bridge
A lateral pillar bridge is effective for preventing back pain. That's because it opens up your hips.
Start by laying on one side. Your elbow should be under your shoulder and your feet should be stacked.
Lift your hips off the ground, ensuring your body is in a straight line from shoulder to ankle. Hold the pose for around three seconds. Repeat for 10 reps on each side.
8. Dumbbell Bench Press
A single-arm dumbbell bench press is effective for building shoulder stability and strength. Lie flat on a bench. Your right shoulder and glute should be on the bench, while the other half of your body isn't.
Place the weight in your left hand (the side that's not on the bench). Hold onto the weightlifting bench with your right hand. Lower the weight at a steady pace until your elbow is in line with your shoulder.
Once your elbow is at shoulder height, raise your arm back up. Repeat this movement 10 times on each side.
Planks are the bread and butter of many workout programs. They work your core effectively and quickly. They'll also reduce the amount of pressure you experience in your lower back.
You can either do planks on your hands and knees or hands and feet, depending on your skill level. Choose your position and hold it. Start at 30 seconds, adding 15-second increments as you get better.
10. Leg Swings
Leg swings are dynamic stretches that'll help you stay flexible in your hips and legs. It'll also protect your muscles from getting injured.
You can do this workout by bracing your hands against a wall or chair. As you keep your body upright, swing your inside leg back and forth. Do this movement 10 times before switching to the other leg.
Improve Your Game With Regular Exercise for Golfers
Exercise for golfers is something you should incorporate daily. Even if you don't have a huge chunk of time, you can devote five or 10 minutes to taking care of your body. Not only will you improve your game, but you'll prevent future injuries as well.
The Verandah Club is one of the best golf courses in Ft. Myers. Whether you want to plan an upcoming event or get in a few holes, our team is here to assist. Contact us to learn more.