Golf Fitness Program
Building your strength, flexibility, and fitness can improve your performance in all sports, including golf. Here’s a look at four golf fitness exercises that specifically target the muscle groups utilized in the all-important golf swing.
1. Side Step-Ups
The side step-up focuses primarily on the gluteus medius, which provides lateral stabilization of your hips, particularly during upper body rotation. You can start this golf fitness exercise with an aerobic step or an improvised platform about 8 inches in height. As you become proficient, move on to a higher object such as a flat bench.
With one foot on the platform and one on the floor, stand up on the higher foot to lift your weight with your leg. Straighten the leg at the top in order to fully work your glutes. In addition to the gluteus medius, this exercise also strengthens the hamstrings and quadriceps. Complete two to three sets of fifteen reps on each leg for the best results.
2. Lunges with Rotation
This golf fitness exercise helps develop flexibility within the thoracic spine, which promotes the smooth and powerful upper body rotation necessary for an effective golf swing.
Start out standing with feet hip-width apart and both arms reaching out in front of you. Step forward with one foot and lower yourself into a lunge position. Rotate your arms and upper body in the direction of the lead leg for a full 90-degree turn. Then rotate your torso back to the straight forward direction and rise back up into the standing position. Alternate this movement for each leg, and try to minimize the amount of time spent in the standing position.
3. Seated Medicine Ball Core Rotations
Core muscles are utilized throughout your golf swing and aid in correct posture and rotation. Although a medicine ball is the classic tool used for this exercise, you can substitute any easily held object of a suitable weight such as a dumbbell or a barbell plate.
Start out fairly light – 2 to 3 lbs. is about right until you get used to this exercise. Sit on the floor with your knees bent and your heels on the floor with your feet together. Sit upright so your spine is erect and perpendicular to the floor and hold the weighted object with both arms close to your body near your belly button. First, rotate to one side as far as you comfortably can and smoothly rotate back to the starting position. Then rotate to the opposite side and back to the start to complete one repetition. Begin with 10 to 15 repetitions, and when you’ve worked your way up to three sets of 15 reps, increase the weight.
4. Sword Draws
This golf fitness exercise strengthens the shoulder’s rotator cuff and posterior musculature and promotes shoulder flexibility and range of motion. This movement can be performed anywhere using inexpensive and versatile elastic resistance bands or a dumbbell.
Begin with very light resistance to gauge the proper resistance for your needs. Stand with your feet comfortably shoulder-width apart, step on one end of the band with one foot, and hold the other end of the band (or the dumbbell) with the opposite hand at waist level above the anchoring foot. Keeping the elbow locked and arm straight, pull the band up out, and diagonally across your body in a large arc until your hand is high in the air, as if drawing a sword while on horseback to lead a charging army. You should feel more powerful already! Return your hand to starting position while maintaining a locked elbow and good form and repeat 10 times, then switch hands. Work your way up to three sets of 15 reps per side before increasing the resistance level.
Are you looking to take your golf game to the next level with a personalized golf fitness program? Contact personal trainer Shain Rossi at Elite Triangle Fitness for a free consultation today.