Did you know that the right fitness routine can positively impact and improve your golf game? It is true! The important thing to note is that you can’t just do any workout and expect it to improve your golf game. You need to practice exercises that specifically target the muscles and the way you these muscles when playing golf.
If you are looking to improve your golf swing speed, power and flexibility, you should incorporate back exercises into your golf workout routine. A good swing has the proper rotation and that is all dependent on the lower back and core. It is for this reason that it is important to participate in exercises that strengthen your lower back because that will allow for more power and more rotation. Because the lower back is responsible for the axis for your swing, it is vital to keep the muscles both flexible and strong. A few specific exercises that target this area include:
- Lower Back Extensions- Prevents lower back muscles from becoming the weak.
- Wall Squats– Strengthens the lower back, hips and quadriceps while strengthening stability
- Heel Slides– Relieves tension in the lower back to promote a smoother swing
- Heel Raises– Improves lower back muscles to increase the power of your swing
It is important to keep your lower back muscles healthy and strong because you want to maintain stability in your back. Maintaining strong muscles helps you avoid injuries such as herniated discs, which is a debilitating disorder that impacts many professional and amateur golfers.
Leg, Hip & Glute Exercises
When it comes to being successful at playing golf, players must have a powerful swing. Many people don’t initially realize this but a lot of the power production for the golf swing comes from your legs. In fact, engaging your leg muscles in your swing will produce greater club speed.
Along with having solid leg strength, it is important to have stable hips. This is important because if you have poor hip stability, your hips will be loose throughout your entire swing. This will have a negative impact on your swing because stable hips are essential for providing a smooth swing and for allowing the quadriceps and hamstring muscles to transfer power to the body and then the clubface. Exercises that can help build more powerful legs and stabilize your hips include:
- Romanian Deadlifts (RDLs)– Engages leg muscles to improve power and engages muscles that will help stabilize your hip
- Lateral Band Walks– Strengthens weak gluteus medius muscles to promote stability
- Box Jumps- Increases power of glutes and hamstrings to increase power and speed through your downswing
Arm and Shoulder Exercises
Along with having strong leg muscles, arm and shoulder strength are key for taking powerful shots. If you are interested in improving your golf swing, it can help to do arm and shoulder exercises such as:
- Bicep Curls– tones bicep muscles, which are in the front of your arms
- Tricep Kickbacks– tones tricep muscles, which are in the back of your upper arms
- Shoulder Flexion– Strengthens the front of your shoulder
- Lateral Raises– Strengthens the middle portion of your shoulder
- Bent Over Lateral Raise– Strengthens the rear portion of the shoulder
Building and maintaining a strong core is essential for having an effective golf swing. This is because your core muscles help stabilize your body so you can stay balanced while putting forth a powerful swing and maintaining control of the club. Having strong core muscles also helps to prevent injuries especially to your spinal column, which can be vulnerable to the movements required to play golf. Having a strong core will also help increase your driving distance so it is also a wise choice to incorporate a variety of core exercise into your golf workout routine. Examples of glute exercises that can help you improve your golf game include:
- Elevated Glute Bridge- Strengthens glutes and helps increase swing power
- Dumbbell Twist while on Stability Ball- Improves rotational strength and control, which helps prevent lower back issues
- Power Kneeling Cable Twist– Improves core power
- Side Plant with Cable Row- Strengthens core and back muscles, which power your drives.
As you can see, there are a variety of different types of exercises that you can incorporate into a golf workout routine to ultimately improve your golf game. These are only a handful of the exercises that are available to help you so if you are interested in developing a solid golf workout, consider hiring a personal trainer to work with you.
If looking for a trainer in or near Beaverton, OR, contact the Fit Academy to learn about our expert fitness coaching services.
Stop into the Fit Academy or call (971) 371-3666 for more details!