It’s no secret that golfing requires skill, precision, and – like all sports – practice. If you’re serious about improving your game, adding a few golf exercises to your routine may benefit you. While most of us understand the importance of mastering certain techniques in order to improve our score on the course, we often overlook the physical aspect of training needed for success. Strengthening and maintaining flexibility within muscles critical for action is as important as anything in perfecting an ideal swing route or increasing lag time. In this blog post, we explore some of our favorite golf exercises that could help take your game up a notch!
Table of Contents
What are “golf exercises”?
Golf exercises are essential for every avid golfer who wants to improve their game. These exercises are specially designed to increase flexibility, improve strength, and enhance overall performance. They focus on specific muscle groups that are essential for a golfer’s swing, such as the core, legs, and arms. Golf exercises can be done in a gym, on the driving range, or at home, making them a convenient addition to any golfer’s routine. These exercises help prevent injuries, improve endurance, and increase range of motion. By incorporating golf exercises into your daily routine, you can elevate your game and achieve your desired golfing goals.
Why should you do golf exercises?
Golf is a game of precision, consistency, and finesse. However, these attributes aren’t easy, and regular practice is mandatory. One way to ensure an edge in the game is to have a fit and healthy body. Golf exercises can help you attain this goal. Physical fitness can help you increase strength, flexibility, balance, and coordination. It can also help prevent injuries and common muscle imbalances among golfers. Whether you are a beginner looking to improve your game or an experienced player trying to stay at the top, including golf exercises in your training routine can help you achieve your goals. So, tee up and give your body the attention it deserves!
6 Golf exercises at home
Golf exercises are essential to your game and performance on the green, but finding the time or right circumstances is challenging. Good news! You don’t need expensive equipment or a special gym membership to work out off of the links – many exercises that will help improve your golf swing can be done at home with minimal effort. In this section, we’ll discuss 6 specific golf exercises you can do without leaving the house to enhance your game. Read on for step-by-step instructions and descriptions of how each exercise benefits various aspects of your swing!
- Banded side-stepping
This golf exercise involves attaching a resistance band around your ankles and taking side steps with a slight knee bend to engage your glutes, hips, and thighs. Not only does this exercise improve your balance and stability, but it also helps prevent knee injuries and strengthens your overall lower body. Incorporate banded side-stepping into your workout regimen for a fun and effective way to tone your muscles.
– Attach a resistance band to your ankles.
– Stand with your feet slightly wider than hip-width apart, keeping tension on the band at all times.
– Take small steps to the right, maintaining a slight knee bend and engaging your glutes.
– Continue for 20 steps or until you feel fatigued.
– Then repeat to the left for another 20 steps.
Benefit: This exercise strengthens and tones your glutes, hips, thighs, and legs – all of which are essential for a successful golf swing.
- Pushups with rotation
This exercise is an excellent full-body workout that targets your arms, chest, core, and legs. As you perform the pushup, your trunk is stabilized while you rotate your arms to engage your upper body muscles. This exercise can help improve coordination and balance and increase core strength.
– Begin in a high plank position with your hands beneath your shoulders and feet slightly wider than hip-width apart.
– Lower your body into a pushup position, keeping your core tight.
– Push back up to the starting position and rotate your right arm up, forming a T shape with your body.
– Return to the high plank position and repeat on the left side.
Benefit: Pushups with rotation improve coordination and balance, increase core strength, and target your arms, chest, and legs – all of which are important for a successful golf swing.
- Russian twists
The Russian twist is one of the most excellent golf exercises to strengthen your entire midsection while working on balance and coordination. This exercise helps improve trunk stability and the rotation of your torso when you swing your golf club.
– Begin seated with your knees bent and feet flat on the floor.
– Lean back slightly, engaging your core and keeping your spine neutral.
– With a medicine ball or weight in both hands, twist from side to side while extending your arms.
– Continue this motion for 20 repetitions.
Benefit: Russian twists improve trunk stability, coordination and balance, and the rotation of your torso when swinging a golf club.
- Wall squats
Wall squats are excellent for building strength and stability in your lower body. They also target your glutes, quads, and hamstrings, which are key to a successful golf swing.
– Stand with your back against a wall and feet shoulder-width apart.
– Bend your knees and lower yourself into a squat position, ensuring your thighs remain parallel to the floor.
– Hold this position for 30 seconds before returning to the starting position.
Benefit: Wall squats target your glutes, quads, and hamstrings – all of which are key to a successful golf swing. They also help improve stability in your lower body and core.
- Single-leg bridges
Single-leg bridge golf exercises are a great way to target your glutes, hamstrings, and core. This exercise helps improve balance and stability and strengthens your lower body.
– Begin lying with one knee bent and the other leg extended.
– Push through your heel to lift your hips off the floor while keeping your torso stable.
– Hold this position for 10 seconds before lowering your hips to the floor.
– Repeat on the other side.
Benefit: Single-leg bridges improve balance and stability and strengthen your lower body – all of which are essential for a successful golf swing. They also target your glutes, hamstrings, and core muscles.
- Bird dogs
Bird dogs are a great way to improve your core strength and stability and train your body to move through different planes of motion. The exercise also helps target your hips, glutes, and lower back muscles – all of which are important for a successful golf swing.
– Begin in a tabletop position with your hands below your shoulders and knees below your hips.
– Raise one arm in front of you while extending the opposite leg behind you.
– Hold this position for 10 seconds before returning to the starting position.
– Repeat on the other side.
Benefit: Bird dogs help improve core strength and stability, as well as target your hips, glutes, and lower back muscles – all of which are essential for a successful golf swing. They also train your body to move through different planes of motion.
These golf exercises can help you improve your golf game by increasing strength, balance, and coordination. So, make sure to include them in your regular training routine!
7 Golf exercises in the gym
If you’re like most avid golfers, you know that the success of your game is often determined by the amount of practice and effort you put into it. This section has good news for those looking to take their golfing skills to the next level with the help of gym machines! Here, we will provide a list of 7 great golf exercises with gym machines.
- Lat Pull Downs
When you walk into a gym, you may feel overwhelmed by all the equipment and exercises available. One exercise that you may come across is lat pull-downs. This exercise is designed to target your latissimus dorsi muscles, which are located on either side of your back. This exercise helps strengthen your back muscles, improve your posture, and increase your upper body strength. If you’re new to lat pull-downs, make sure to start with a lighter weight and focus on proper form to avoid injury.
– Sit on the bench with your feet flat on the ground and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
– Pull the bar down to your chest, engaging your back muscles.
– Hold for a few seconds and slowly return to starting position.
Benefit: Lat pull-downs help strengthen the back muscles, which can improve your golf swing. They also target the biceps and triceps muscles, helping to improve overall upper-body strength.
- Shoulder Press
The shoulder press golf exercises help to strengthen the muscles that control your arms and shoulders. This exercise can also help increase your range of motion and flexibility, essential for a powerful golf swing. You’ll need to use the proper form and technique to perform this exercise correctly.
– Sit on the bench with your feet flat on the ground and grasp Dumbbells or a barbell.
– Push up overhead, keeping your core engaged and back straight.
– Hold for a few seconds and then lower weights back to starting position.
Benefit: This exercise will help increase upper body strength and shoulder mobility, which are important for a powerful golf swing. Additionally, it will help improve posture and reduce the risk of injury.
- Chest Press
The chest press is another great exercise that can help improve your golf game. This exercise helps to strengthen the muscles in your chest, shoulders, triceps, and core. It also helps increase your range of motion and flexibility, which is important for a powerful golf swing. To perform this exercise correctly, make sure to use proper form and technique.
– Lay on the bench with your feet flat on the ground and grasp Dumbbells or a barbell.
– Push up overhead, keeping your core engaged and back straight.
– Hold for a few seconds and then lower weights back to starting position.
Benefit: The chest press will help increase upper body strength, which is necessary for a powerful golf swing. It can also help improve your posture and reduce the risk of injury while playing. Additionally, it will help increase your range of motion and flexibility, which is important for a successful golf game.
- Leg Press
The leg press is an important exercise for any golfer looking to improve their performance in the game. This exercise helps to strengthen the muscles in your legs and hips, which are essential for driving power and accuracy on the course. Additionally, it helps to improve your balance and stability, important for a successful golf game.
– Sit on the bench with your feet flat on the platform.
– Push up using your legs and extend them until they are straight.
– Hold for a few seconds and then slowly lower back to starting position.
Benefit: The leg press will help strengthen the muscles in your legs and hips, which are important for driving power and accuracy on the golf course. Additionally, this exercise can help improve balance and stability, which are essential for a successful game.
- Core Exercises
Core exercises are another important golf exercise. These exercises help strengthen the muscles in your core, improving your posture and providing stability during the golf swing. Some examples of core exercises include plank holds, crunches, and side planks. To get the most out of these exercises, make sure to use proper form and technique.
– Start lying on your back with your feet flat on the ground and hands behind your head.
– Crunch up, engaging your abdominal muscles as you lift your shoulders.
– Hold for a few seconds and slowly lower down to starting position.
Benefit: Core exercises help strengthen your core muscles, improving posture and providing stability during the golf swing. Additionally, they can help reduce the risk of injury while playing. Finally, these exercises can also improve balance and coordination, important for a successful golf game.
- Cardio Exercise
Cardio exercise is an important part of any golfer’s training routine. This type of exercise helps increase your aerobic capacity, improving your endurance and allowing you to play longer. Additionally, it can help burn calories, helping to keep you in top shape for the game. Examples of cardio exercises include running, biking, and swimming.
– Choose any cardio exercise that you enjoy.
– Start slowly and gradually build up to a more intense level as you become more comfortable.
– Try to complete your cardio session for at least 30 minutes.
Benefit: Cardio exercises will help increase your aerobic capacity and endurance, allowing you to play longer. It can also help burn calories, keeping you in top shape for the game. Finally, this exercise can also help improve your mental focus and concentration, important for a successful golf game.
Plyometric golf exercises are an important part of any golfer’s training routine. These exercises help to improve your power and explosiveness, increasing the distance of your drives. Examples of plyometric exercises include squat jumps, box jumps, and single-leg hops. To get the most out of these exercises, make sure to use proper form and technique.
– Start by standing with your feet shoulder-width apart and hands behind your head.
– Lower into a squat position and jump as high as you can, pushing off the ground with all your power.
– Land softly and repeat the motion for the desired amount of reps.
Benefit: Plyometrics help to increase power and explosiveness, improving the distance of your drives. This exercise can also help improve coordination and balance, both important for a successful golf game. Finally, plyometrics can help reduce the risk of injury while playing.
Including these golf exercises in your regular workout routine can greatly improve your game and increase your chances of success on the course. Golf is a challenging sport that requires strength, endurance, power, and coordination. With the right exercises, you can ensure you are in top physical condition to compete.
Common mistakes to avoid when doing golf exercises
- Not using the proper form: When doing any exercise, it is important to use proper form and technique. Poor form can lead to muscle strain or other injuries, so ensure you are familiar with the correct technique before starting.
- Not warming up properly: Before beginning any exercise routine, make sure to warm up your muscles first. This helps to prevent injury and improve performance.
- Overdoing it: It is important to take your time when doing any exercise and only try a little too soon. Start slow, gradually building up intensity as you become more comfortable with the exercises.
- Not stretching afterwards: Stretching after a workout helps to reduce muscle tension and improve flexibility. Make sure to take the time to stretch after each session.
By following these tips, you can ensure that you are doing your golf exercises safely and effectively, helping improve your golf game.
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FAQs about golf exercises
For golf, which muscles need to be strong?
The main muscles used in golf are the core, back, chest, arms and legs. Strengthening these muscles can help improve your power and accuracy when playing.
How often should I be doing golf exercises?
Doing golf exercises at least twice weekly for 30 minutes each session is recommended. This will help ensure you are in top physical condition for the game.
What golf lifts are most crucial?
The most crucial golf lifts target the core and back muscles, as these are important for power and accuracy. Squats, deadlifts, shoulder presses, and planks are all exercises that can help improve your game.
Should you work out before a round of golf?
Warming up before a round of golf can help improve your performance. You should include some light cardio and basic stretching to get the muscles ready for play.
Do golf exercises help with flexibility?
Yes, regular golf exercises can help increase flexibility and range of motion in the body, improving your game. Stretching after each session can also help to reduce muscle tension and soreness.
>>> See more: 5 MUST DO Exercises To Achieve An EFFORTLESS GOLF SWING | ME AND MY GOLF
Conclusion on golf exercises
Incorporating golf exercises into your routine could be the key to success if you want to improve your golf game. Whether you’re a beginner or a seasoned player, working on your strength, flexibility, and balance can greatly impact your swing and overall performance. By incorporating golf-specific exercises like lunges, squats, and core strengthening moves, you’ll be able to improve your range of motion and stability on the course. Additionally, focusing on cardiovascular exercise can help increase endurance, allowing you to maintain your focus and energy throughout a long round of golf. So if you’re ready to take your game to the next level, consider adding some golf exercises to your workout routine.
Broad Run Golf is a blog about golf. We write about golf courses, golf news, and anything else golf related. Our goal is to provide quality content for the golf enthusiast.
Jeremy Lambert is a passionate professional golfer who has always had an affinity for the sport. He began playing golf in his early teens, quickly developing an enthusiasm for perfecting his craft and competing in tournaments. With unwavering determination, he honed his skills to become an accomplished athlete on the course. His extensive knowledge of technique and golf etiquette have earned him respect from fellow players and coaches alike. His cheerful demeanor and dedication to the game are admirable qualities that prove him to be a true champion of the green.