Exercises For Improving Your Golf Game
Many golfers who experience pain, or even just have a few bad games, assume that it’s their swing that’s gone sour. But while poor golfing techniques might be to blame, it’s more likely a sign of body weakness and inflexibility. Many sportsmen do not realize how intense a round of golf can be and often underestimate the effect it has on one’s physique. Golf is a game that relies on many sudden and quick moments of exertion. It’s also very one-sided in that golfers mostly swing from one half of the body, which can often create an imbalance in muscle use (sometimes resulting in injuries).
So, before you fork out bucket loads to consult with a swing coach or quit the game altogether, you might want to consider your fitness routine or put one in place if you are not exercising already. Chances are that all your game needs is a fit and flexible body to execute that winning swing.
Before we share our golfing workout routines with you, we urge you to start each session with a few warmup movements, before continuing with your training. Warm up exercises can include the following:
- Brisk walking for 3-5 minutes
- Foam roller rolling over the leg, arm and side core muscles
- Arm swings
- Trunk rotations
- Alternating wrist extensions
Here are 5quick and easy exercises that will help to loosen those golfing hips, stabilize your shoulders, and help you to put accurate force into your golf swing.
1. Seated Rotations
What this helps with: Seated rotations will help you to refine your rotational mobility, a necessary component for perfecting a golf swing.
How to do it: Sitting up straight with your feet flat on the floor, take a ball or foam roller and straddle it between your knees. Place a golf club behind your back and then hold it using the crooks of your elbows. Place your palms flat onto your torso and maintain this posture. Now, keep your hips firmly in place and rotate your torso to the right, keeping this position for 2 seconds. Return to the centered position and then repeat the action rotating to the left.
How many reps? Repeat this action on alternating sides, with 10 reps to each side.
What this helps with: This workout routine helps to prevent “golfer’s elbow” and also minimizes the risk of shoulder injuries.
How to do it: Start in an upright standing position. Bend forward at the waist and place your hands onto the ground, so that you are now on all fours. Leisurely walk your hands forward until you are in a push-up position. Then, keeping your knees as straight as possible, walk your feet towards your hands.
How many reps? Perform this action for a total of 10 reps.
3. Medicine Ball Rotation Slams
What this helps with: This workout encourages and improves the functionality of hip rotation, core stabilization, and upper body coordination and is a great way to perfect that downswing.
How to do it: Start by placing your feet shoulder width apart. Take a medicine ball between your two hands and lift it over your head. Rotate your hips and then slam the ball onto a marked target area on the ground. The point is to slam the ball as accurately and as forcefully as you can. Remember to bend your back knee with each “slam” so that there is more energy behind your swing.
How many reps? Repeat this action 10 times, starting with a lighter ball and increasing the weight as you progress.
4. 90/90 Stretch
What this helps with: This stretching technique really helps to open your shoulders and builds flexibility and mobility.
How to do it: Lie on your side, keeping the bottom leg straight. Bend your top leg and place your inner knee onto the ground. Rotate your trunk backward and try to place your top shoulder blade onto the floor or as close to the ground as possible. Hold this position for two seconds before returning to the starting point.
How many reps? Repeat this action 10 times on each side.
5. Standing Ys
What this helps with: Standing Ys are excellent for increasing shoulder mobility and they also help to maintain a comfortable posture.
How to do it: Start in a standing position and then bend over forward at the waist. Position yourself so that your back is flat and your chest is up (as if you were about to do a deadlift). Now, take a golf club and hold it with palms facing up. Draw your shoulder blades back and then down. Next, raise your arms overhead to create a Y formation. Return to the starting position.
How many reps? Repeat this action 10 times, giving your muscles time to relax between reps.
After each training session, it’s important to give your muscles time to cool down. You also need to slowly lower your heart rate to its more casual pace. While there are hundreds of different cooling down techniques, we recommend the following stretches to golfers who want to improve their golf game:
- Hold the downward facing dog position for 30 second
- Hold a quad stretch for 30 seconds on each side
- Hold an arm-cross shoulders stretch for 30 seconds on each side
- Hold a child’s pose for 30 seconds
- End the routine with a slow-paced walk
While golf might seem like a less active sport in that the motions are slower and more precise, it still takes a lot of toll on our bodies – especially when we play frequent rounds. Keeping your body in shape and strengthening your muscles, mobility and flexibility will help you to keep up the good game.