(Always check with your personal doctor before starting a workout program and tailor it to meet your goals.)
While techniques are important in playing golf (such as golf swing mechanics), it is hard to ensure consistent performance unless your body is ready. Without pliable and strong muscles in your lower back, hips, stomach, and other parts of your body, you can’t make a sound and powerful golf swing. (Note most professional golfers have a fitness routine.)
However, many players, especially beginners, often ignore this aspect and go straight to more complex golf techniques. In this post, we want to introduce some simple golf muscle exercises to help you develop your body and prevent injuries when playing.
1. Hamstring stretch
Why you should do it:
Even though hamstrings aren’t technically part of core muscles, they enable golfers to fire these groups together properly when making a swing. If hamstrings are flexible, they can help you keep your position during the swing and transfer weight effectively. In some cases, tight hamstrings can also result in lower back pain.
How to do:
Stand on the right leg with extended arms from both sides. Next, bend over the body at your waist, then raise your left leg behind you so that it is parallel to the floor. When the hamstring stretches in the right leg, back to the initial position and repeat with the left leg. Do this for 7 reps and 2 sets in each leg.
2. Walk sideways with mini bands
Why you should do it:
By using mini bands, your legs can experience the resistance against both parts, which will activate and strengthen many core muscle groups, including quads, groin, glutes, and hips.
As a result, you can maintain a stable posture when making a golf swing, particularly when swinging your club at 100 percent. Note sometimes backing off your swing to 60-70 percent will improve your accuracy.
How to do:
Put the mini band around both legs, slightly above your knees, and place another mini band around the ankles. Next, walk sideways carefully in a small steps and try to keep both legs straight. During each step, you can alternate the elbows and drive back while keeping the back straight and the knees over the toes. Do this for 10 steps and 1 set in each direction.
3. Backward lunge
Why you should do it:
This one of the most effective golf muscle exercises that helps stretch the hip flexors, the groin area, the oblique muscles, and the glutes. Without flexibility in those parts, you can’t rotate the upper body properly during a backswing or the finish.
How to do:
Step backwards with the left foot in a lunge posture, and try to contract the left glute. Reach the left hand over the head and crunch the torso laterally to the right. Back to the initial position and repeat with your right foot. Do this for 6 reps and 1 set in each leg.
4. Knee hugs
Why you should do it:
This is among great golf muscle exercises to maintain your posture during a golf swing. It helps stretch some core muscles, including hip flexors, hamstrings, and glutes.
How to do:
Stand with a straight back and arms at sides. Lift the left foot off the floor and squat down back on the right leg. Grab your hands below your knee and pull the left knee close to the chest while contracting the right glute in 2 seconds. Back to the initial position and switch leg. Keep in mind to contract your leg’s glute and keep up your chest during this process. Do this for 6 reps and 1 set in each knee.
5. Drop-step lunge
Why you should do it:
Drop-step lunge can activate and lengthen your hip muscles as well as improve the glutes. As a result, golf players can sequence their downswing correctly and generate more golf swing speed during a swing with the right body rotation.
How to do:
Start with a standing posture in which both hands are placed together in front of the chest. After that, step across and backward with the left foot so it is about 1 foot outside and 3 feet behind of your right. Sit down and back in a squat position, then stand up and repeat with another leg. Do this for 6 reps and 1 set in each leg.
For golf if you are going to use weights, dumb bells or gym machines. One should do resistance training for about 9-14 repetitions. This provides an aerobic exercise. For those that do not do strength resistance training go very slowly at first.
The Squat.
Many bodybuilders claim the front squat to be the most beneficial strength exercise for overall body strength. Doing squats stimulates the bodies muscles. But for golf exercises we will do far less weight then a bodybuilder. One should do resistance training for about 9-14 repetitions with a very light weight.
Dumb bell Squats
Probably the least expensive way to get into resistance training is to buy a few low weight dumb bells. Get a set of 1 pound, 2.5, pound, 5 pound dumb bells to start. Also be sure and use a waist band that supports your back (called a weight lifting belt). Stand straight up and hold the dumb bells at your side.
Your feet should be about as wide as your shoulders. Then slowly drop your butt into a squat position. Try this movement with no dumb bells at first so you get the feel of the movement. You can go to a half squat where your thighs are parallel to the floor (easier on your knees). Then stand straight up while you are holding each dumb bell. Repeat this movement. The squat will strengthen your thigh muscles , hamstrings, and build up other muscles in your body. Your golf swing power comes from your legs. Dumb bell squats are a great golf exercise for your legs.
Bicep Curls.
You use your arms when you swing the club. Of course it makes sense that you want suitable strength in your arms for to enable more golf swing speed. Take a light set of dumb bells and while standing with your palms facing up holding the dumb bells curl or pull the dumb bells up to about chin height. Then lower the dumb bells to the position where your arms are straight. Repeat this movement. You will feel the bicep work.
Standing Tricep extensions.
This dumb bell movement will work your triceps one arm at a time. Pick a lightweight dumb bell with your right hand and hold the dumb bell straight over your head. Then bend your elbow so the elbow bends and stays about even with the top of your head. Your fist holding dumb bell will be lowered to be near the back of your neck while your elbow remains pointed about the top of your head distance.
That is the bottom of the standing tricep extension. Now straighten your arm and bring the dumb bell straight above your head. Repeat the movement and feel the tricep work. Remember to go light with the weight and increase slowly as your tricep strengthens over time.
The bottom line
Those simple golf muscle exercises are specially designed to target core muscle groups for golfers. No matter if you are a beginner or a professional golfer incorporating them into your daily workout routine can improve your overall performance and score on the course. However, keep in mind to go slow and keep track of your form. Also, consult your physician before starting or changing a physical fitness program.
