Golf Exercises to Improve Your Game
You’ve tried everything. From lessons, to the driving range, to instructional YouTube videos, you’ve exhausted every method you can think of to improve your golf swing.
What’s left? The answer might be more obvious than you think: exercise.
In fact, simply warming up 5 minutes before a round can increase your driving yardage by up to 45 yards. And that’s just with a warm up!
So what about some full-blown exercising? Whether you’re a beginner or a pro, golf exercises can help turn your bogeys into birdies.
Here’s what you should know:
Why Are Golf Exercises So Important?
Although golf isn’t a high-impact sport like football or basketball, the potential for injuries is just as prevalent.
Think about your golf swing: it’s quick, explosive, and physically challenging. Twisting and turning to hit the perfect shot can wreak havoc on your body.
The most common golf injuries can affect your back, shoulders, wrists, knees and elbows. Some of the best golf exercises can help improve strength and flexibility, which greatly lowers your risk of injury.
Of course, one of the biggest benefits (and the main reason you’re here) is an improved golf game. Committing to an exercise routine not only helps your overall health, but also gives you the stamina and physical ability to perfect your swing.
On top of it, a healthy body leads to a healthy mind. The final number on your scorecard isn’t just a reflection of your skills, but your mental game as well.
One of the best ways to calm your nerves on the golf course takes less time than you think--about 30 minutes, 3-4 times a week, to be exact.
Let’s take a look at the best ways to boost your golf game through exercise (along with a few workout examples):
Strengthen Your Core
The key to a great golf swing isn’t through your arms; it’s through your body. A strong core helps provide more power behind the ball, resulting in longer distance.
Try these workouts to help build the muscle base of your golf swing:
The Dead Bug
Whatever you’re picturing for this exercise is probably accurate. Here’s what to do:
Lie flat on your back with your shoulders touching the floor.
Raise your arms up, your palms facing each other. Lift up your legs and bend them to a 90-degree angle. (You look like a dead bug, get it?)
Lower and straighten your right leg and left arm simultaneously, until your heel and hand almost hit the floor. Hold it there for a moment.
Next, do the left leg and right arm. That’s one rep.
Make sure to keep your lower body flat against the floor so you can really feel the burn in your abs!
The Russian Twist
This one might be harder to picture, but it’s not complicated:
Sit up on the floor, your legs slightly bent, and lean back into a “V” shape. (Basically, until you feel your abs start to tighten.) Your feet can remain on the floor.
Cup your hands together and bring them above your body. (Your elbows can be slightly bent.
Twist your torso and hands to one side, keeping your legs still, then twist to the other side.
To make it more difficult, raise your feet slightly above the floor. Keep them there while you twist from side to side.
You can also lay back on a medicine ball for this exercise.
Work the Hips
Your downswing should start with your hips turning toward the ball, which leads your arms and hands into the proper follow-through.
Essentially, you need to separate your hips from the upper body, since that’s what helps drive the clubhead to hit the ball face on. Working your hip flexors can also help prevent lower back injuries.
Here are a couple of exercises to try:
The Pelvic Rotation
You already have the equipment for this one! Grab a golf club and get started:
Stand with your legs shoulder-width apart, your arms extended, gripping the golf club with both hands, and the club head on the floor for balance.
Twist your pelvis to one side and pause, holding the golf club and your legs still, then rotate to the other side.
If you feel a stretch in your obliques, you’re doing it right!
Hip Crossovers
All you need to do is lie down on your back for this one:
Let your arms fall straight out to the side and rest them on the floor.
Bend your knees, put your heels on the ground, and make sure your feet are wider than shoulder-width apart.
Keeping your knees bent and heels on the ground, twist your legs to the left until your knees hit the ground, then twist back in the other direction. Keep alternating sides while keeping your abs tight.
Build Your Leg Strength
Along with the hips come the legs, which also hold a lot of power. Strong legs can improve your overall balance, helping you remain stable during your swing.
Here’s what you can do:
Walk Sideways with a Band
Typically, this workout calls for a resistance band. If you don’t have one, try a robe tie, belt, or anything else that helps hold your legs together:
You’ll need two bands around your legs--one just above your knees and one around your ankles. Take small steps sideways.
Keep your elbows back, legs straight, and knees over your toes with each step.
The Split Squat
Squats are always a good idea for building leg muscle. These, in particular, will help your balance and stability, while working the abs, too:
Stand up straight with your feet together, and take a long step forward, as if you’re doing a lunge.
Your back heel should come off the ground slightly as you lower your body down, keeping your torso straight until your back knee almost hits the floor. Slowly push back up before switching sides.
Create a Routine
Performing these golf exercises weekly, even if it’s just 3-4 days a week, can greatly improve your strength. Noticing a difference in your swing will give you all the motivation you need to stick with it.
In addition to a workout routine, make sure you’re stretching before and after each golf round to help your body recover quicker.
Bring Your New Skills to the Course!
Now that you have the best golf exercises to improve your game, it’s time to see those results! Book a tee time with us to put your new skills into action.