Golfers are always looking for a way to improve. They love to try new swing thoughts and new golf clubs, but far too many forget about the best way to shoot lower scores. The best way to boost your golf game is to improve your physical health.
Performing exercises for golf will help you in a few different ways. First, stamina is more important in golf than you might think. Do you struggle to finish rounds? Many golfers play poorly at the end of their round due to tiredness. Golf may not seem strenuous, but you’re outdoors for 4+ hours and if you walk the course, you cover over 7 miles. It makes sense that your body would be tired when you reach the last few holes.
Second, exercises for golf are designed to strengthen the muscles that you use when you swing the club. Focusing on these muscles will increase your swing speed and give you more distance. Finally, flexibility is critical to your golf swing. Consistent stretching of key areas of your body can help you shoot lower scores.
Many credit Tiger Woods with starting the golf fitness movement. He may not have been the first, but he certainly was the most famous professional to start using exercises for golf. There are plenty of options available depending on where you need to improve, but below are 5 exercises for golf that can take your game to the next level.
5 Exercises For Golf To Boost Your Game
- Medicine Ball Parallel Throw
How To Perform:
Stand facing a solid wall approximately 4-feet away. Hold a medicine ball at waist level (start with a lighter ball until you get comfortable). Rotate away from the wall. In one motion, throw the ball turning your hips toward the wall. Catch the ball when it bounces off the wall. Repeat for 10 reps.
Source: SKLZ
Why Do This Exercise For Golf:
You’ll get several benefits from this exercise. It’ll improve the rotation and timing of your hips. It’ll teach you to store and release energy. Ultimately, it’ll improve your speed and give you more distance on the course.
- Elevated Pushup
How To Perform:
The only difference between a normal pushup and an elevated pushup is that your hands should be higher than your feet. The best option is a physical therapy ball (physio ball). From this position do a few sets of 10 pushups.
Source. Bodybuilding.com
Why Do This Exercise For Golf:
This will help you with core strength and stability. It’ll help you develop better control of back and shoulder muscles that are critical to a consistent golf swing.
- Hand Walks
How To Perform:
Starting from a standing position, bend forward and place your hands on the floor. Slowly walk your hands forward until you’re in a pushup position. While keeping your knees straight, walk your toes towards your hands until you feel a stretch. Repeat 10 times.
Source: Energy Planet
Why Do This Exercise For Golf:
This is a great way to strengthen your shoulders and reduce the chance of injury. It also stretches out your elbows and can help you avoid the painful condition “golfer’s elbow.”
- Cat & Camel
How To Perform:
The Cat & Camel is a great stretch for all golfers to add to their routine. Start on your hands and knees. Your palms should be flat on the floor. Start by inhaling and arching your back with your head dropping down. As you exhale, bring your back down and try to lift your rear end up towards the ceiling. Hold each position for 5 seconds and repeat 10 times.
Source: Equilibrium Sports & Spinal Clinic
Why Do This Exercise For Golf:
It’s designed to work out your lower back, abdominals, and hips. A lower back injury can sideline a golfer for months, so it’s important to spend time strengthening it. When done correctly, this will also improve the stability of your core.
- Single-Leg Deadlift
How To Perform:
Stand on your right leg and hold a dumbbell in your left hand (start with a small weight). Maintain your balance and gently hinge your hips to lower the dumbbell towards the floor. Your left leg should go straight out behind you. Slowly return to the starting position. Perform 10 times without letting your left foot touch the ground. Be methodical, you don’t need to make this movement quickly. The key is control.
Source: Women’s Health
Why Do This Exercise For Golf:
Balance and stability throughout your golf swing are critical to playing consistently.
Exercises For Golf Must Be Part Of Your Plan
We love the famous quote by Antoine de Saint-Exupéry: “A goal without a plan is just a wish.” If your goal is to play better golf, you need a multi-faceted plan.
What should be in your plan? Professional instruction or golf lessons are probably a good idea. More practice on the driving range and on the putting green is never a bad idea. It might be time for new golf clubs and/or gear.
All of the above is great, but won’t help if your body isn’t up to the challenge. Exercises for golf must be part of your plan. Improve your strength, flexibility, and stability to unlock the best golf of your life. Good luck and play well!
