Golf Fitness: 8 Strength and Mobility Exercises for Better Performance

Golf Fitness: 8 Strength and Mobility Exercises for Better Performance.

 

Whether you’re a beginner or a pro, golfers can benefit from incorporating strength and mobility exercises into their routines.

 

These drills not only make you more agile and strong on the course, but they also help prevent injuries.

 

Let’s take a look at 8 top strength and mobility exercises every golfer should add to their fitness routine.

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Medicine Ball Chest Pass

 

This exercise is great for building upper body strength. Start by standing facing a wall about two feet away from it and holding a medicine ball in both hands. Then, throw the ball as hard as you can into the wall, catching it as it bounces towards you.

Make sure you’re using your core muscles throughout this exercise, which will help you generate more power when you throw the ball into the wall. Repeat this 10 times for 1 set of reps.

 

Single Leg Deadlifts

 

Single-leg deadlifts are perfect for building balance, stability, and core strength, important components of golf performance. Start by standing on one leg with your knees slightly bent and your arms extended out in front of you for balance.

Then, keeping your back straight, slowly lower yourself toward the ground until you feel a stretch in your hamstring muscle group, but don’t touch the ground! Use your arms to bring you back to the starting position before repeating ten times on the other side for 1 set of reps.

 

Wall Squats

 

Wall squats are great for strengthening lower body muscles and improving flexibility in the hips and ankles, key areas for golfers.

Start by leaning against the wall with your feet shoulder-width apart and your toes pointing forward, then slowly slide down until both knees form a 90-degree angle (knees should be directly above your heels). Hold this position for at least 30 seconds before pushing back to the starting position; Repeat this 10 times for 1 set of reps.

 

Shoulder Rotations with Resistance Band

 

This exercise helps improve shoulder mobility which is essential to achieving full extension throughout the swing without compromising the risk of injury or power potential.

Tie one end of a rubber band around a secure object (for example, a doorknob) at chest height, then grasp it with both front hands, palms down, and elbows bent at 90 degrees; Extend your arms in front of you as you rotate your palms toward the ceiling, then rotate back down (keeping your arms still extended).

Perform 3 sets of 10 reps on each side, resting between sets as needed.

 

Standing Hip Flexor Stretch

 

The standing hip flexor stretch is an effective exercise for improving mobility and building strength in the lower back and hip. To perform this stretch, start with your feet shoulder-width apart and extend your arms straight out to the side.

Next, bend one knee while keeping the other leg straight, using a sturdy wall or post for support if needed. Hold this position for 15-30 seconds before repeating on the opposite side. This exercise will help you improve the flexibility of your hips and glutes, making you more agile on the course.

 

Seated Torso Twist

 

The seated torso twist is a great exercise for increasing the range of motion and flexibility in the lower back, hips, and torso. To perform this stretch, sit on the floor with your legs extended out in front of you.

Then, cross one leg over the other and rotate your body so your shoulders are facing opposite sides. Hold this position for 30-60 seconds before repeating it on the other side.

This exercise can help you improve your range of motion while playing golf, making it easier to swing with power and accuracy.

 

Golf Fitness 101 ⛳️🏋️‍♂️

• Get strong 💪
• Power up 🧨
• Swing fast 🚀
• Few mins daily mobility🤸‍♀️

A thread post …👇🧵

How many of these are you ticking off in your training? 🤔 pic.twitter.com/J0HgtUbJ7f

— Jamie Greaves | Golf Fitness (@JGGolfFitness) March 23, 2023

 

Alternate Lateral Jump

 

Alternate side jumps are a great exercise for improving balance, agility, and stability while playing golf. Start in an athletic stance with your feet shoulder-width apart and your arms at your sides. He jumps to the right, lands on both feet, then quickly changes direction and jumps to the left.

He continues alternating back and forth for 10-15 reps. This drill will help you improve your balance and strength as you play the golf course.

 

 

Bird-Dog Planks

 

A strong core is essential for good posture, which leads to better ball impact and more accurate tee-to-green accuracy. A great way to activate your core muscles is to do bird dog planks on an unstable surface like a pillow.

Starting on all fours, lift the opposite leg behind you until it’s parallel to the ground, then extend one arm out in front of you. Hold this position for 10-15 seconds before switching sides and repeating 3 sets of 10 reps on each side.

Well, believe me, after completing these exercises, you will feel like a casino jackpot winner. Incorporating strength and mobility exercises into a regular practice routine can benefit golfers regardless of skill level or experience, from amateurs to those looking to stay injury-free on the fairways while trying to improve their game.

The 8 drills described above are just a few examples that can help any golfer get in shape for peak performance on the course. So, if you want to take your game to the next level, add these exercises to your training routine.

 

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