Golf Exercises


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Even recreational golfers are athletes in their own right, too, as much as professional athletes are considered as full-time athletes. As such, both types of golfers are strongly advised to engage in golf exercises designed to increase their stamina, endurance and strength on their core muscles as well as their upper and lower bodies. Keep in mind that even a 9-hole game requires a certain level of physical fitness that can only be enjoyed from engaging in a solid workout program consisting of cardio, weight training, and flexibility exercises.

Depending on the golfer’s age, physical condition and fitness goals, these components can vary in frequency, intensity and duration. For example, a few months before a tournament, the golfer will engage in a good balance between cardio, weight training and flexibility exercises for one to two hours a day. During the tournament itself, the golfer can adopt a more relaxed approach toward his workout program so as to conserve his energy for and to focus on his matches – exercising for 20-30 minutes will suffice for the purpose.

Cardio Exercises

Cardio golf exercises are relevant for professional and amateur players including golfers on the college level who play for 4 straight days in a single tournament. Even during a single round, golfers will walk an average of 5 to 6 miles each day so cardiovascular fitness is a must.

Golfers can adopt these tips on cardio exercises:

• Use cardio machines like elliptical trainers, spin bicycles and stair masters as well as treadmills depending on their personal preferences. Mix up the workout so as to ward off boredom as well as to maximize training such as engaging on a 3-mile speed run today and then a 7-mile endurance run tomorrow.

• Use other types of gym equipment for the performance of golf exercises like high cable rotation press, seated medicine ball rotation, side lunge with rotation, stability ball rotation, and cable rotation.

Weight Training Exercises

The best golfers undergo both strength and power training for several reasons.

• Strength training increases muscular endurance that, in turn, stabilizes the body as it performs the golf swing. Without it, the body will fall off balance and, hence, susceptible to injuries while also missing on the shot. Experts recommend performing one-leg side squats, barbell squats and cable lunge/fly for 3 sets with 10-12 reps.

Power training increases the explosive power in each shot whether it is launching the ball off the tee, cutting through a swatch of sand, or escaping a deep rough. Experts suggest 3 sets with 3-8 reps of power clean, incline bench, and single-leg dead lift.

In short, golf exercises related to strength and power training results in the strength to swing the club accurately and then the power to swing it quickly toward the hole. Keep in mind that the idea here is to build strength and power to effectively swing the club and hit the ball, not to gain muscle mass that will give professional bodybuilders a run for their money.

Core and Flexibility Training Exercises

Core training focuses on the development of the core muscles – the midsection –that aid in controlling body movement and in transferring energy from the body’s center to its limbs. The stronger the core muscles are, the higher the possibility of keeping one’s balance during the swing.

Experts recommend golf exercises like seated Russian twist, stationary swing with a medicine ball, and straight leg rotational hamstring stretch, to name a few. These exercises can also be part of the flexibility training program designed to maintain good symmetry, posture and balance in the body.


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