There is a myth that golfers are not athletes but make no mistake, all golfers are athletes. This applies to golfers playing at all levels of the sport, from amateur and club players, up to the professionals.
Yes, golfers need stamina, in order maintain the highest levels of performance through an 18 hole round of golf. However, it’s the golf swing itself we are going to focus on here because that requires a huge amount of athleticism.
The physical elements which make up a golf swing are:
Power
Strength
Flexibility
Balance
Core stability
Body awareness
Endurance
A good golf swing is a mix of all the above elements. By following these exercises, you will strengthen your power muscles, balance and also your range of motion, resulting in a stronger swing and greater distance off the tee.
The good thing about the following exercises, is that they are specifically designed to improve your golf swing and can be done anywhere.
Exercise 1: Spread your legs as far apart as you can but do not over stretch, only spread them as far as is comfortable for you. Extend your arms out straight in-front of you, it can sometimes help if you hold a golf club between them. Slowly, shift the weight between each leg, using the hips as opposed to the knees. Increase the speed slowly and only go as fast as is comfortable, do not force it. Complete 20 repetitions of this exercise today and repeat 3 days per week.
The great benefit of this exercise to your golf game, is that it strengthens the glutean muscles and it’s these that generate the power in your golf swing.
Exercise 2: For today’s exercise, you will need to lie on your back, with the soles of your feet together and your knees spread. The key here, is just to relax and feel your groin stretching. If you believe you are not getting any benefit from it, simply bring your feet closer to your body in a controlled manner until you start to feel your groin stretching.
One of the most common injuries in golf, is found in the lower back and this exercise helps to avoid the injury by releasing the lower spine. It also releases the groin muscles, hip flexors and inner thighs, adding greater flexibility and stability to your golf swing.
Exercise 3: Extend your right arm out fully in-front of you at shoulder height. With your arm fully extended, open and close your hand as fast as possible for 30 seconds. After completing the first 30 seconds, take a 60 second break and repeat the exercise. Complete 3 repetitions for your right arm and 3 repetitions for your left arm.
This exercise will improve the technique of your down-swing and also the power you will generate on impact with the ball. It does so by generating more movement in the lower arm, wrist and hand.
Exercise 4: Stand in position, as you would when addressing the golf ball on the tee and put your palms together, with hands pointing towards the ground. You will now create a vertical line with your arms, by moving your right arm, so your right hand is pointing directly towards the sky. Then, swing the arm back down and clap your right hand together with your left hand. Repeat the exercise 20 times, on each side.
The benefit of this exercise, is that it will increase your power, through your shoulders and in to the hands. The result, will be a more explosive transition from the top of the back-swing through to impact with the ball.
Exercise 5: Stand in position, as you would when addressing the golf ball on the tee. Grip an imaginary club and raise your right leg, slowly, off the floor. Keep your arms out straight and back flat. Once in position, rotate your body to one side and then the other. Start off slowly and ensure you can complete 15 repetitions at that speed. As you become more confident with the exercise, you can increase the speed of your rotations.
This exercise will improve your stability and balance when completing your golf swing.
