If I told you that devoting 15 minutes, three times per week, to an exercise program performed from home with no equipment could significantly increase your distance and help you play better golf, would you be interested?
The five exercises provided here can be done at home with just a golf club. They work on a combination of mobility, stability, and strength, all vital for a powerful efficient golf swing. As an added bonus, they can easily done as a warm-up before practice or play.
To start working on your golfing body, perform the following circuit for:
- 1-3 rounds
- 5-10 reps each exercise
- 3 times per week
1. Pelvic Rotations
Pelvic rotations are a great way to work on the ability to separate the rotation of the lower and upper body during the swing, which is important for correct sequencing and power production. They also work on hip mobility. Pressing the hands down through the golf club makes it easier to keep the upper half still while the pelvis rotates.
2. Half-Kneeling Thoracic Rotation
Half-kneeling thoracic rotations also work on separation, but in the opposite fashion. The lower half stays stable, and rotation comes from the thoracic spine (mid back). Thoracic rotation is essential for an adequate shoulder turn. The half-kneeling position will limit how much we can “cheat” with our hips, while also challenging stability of the trunk and hips.
3. Hip Hinge
The hinge is a great posture assessment tool and can teach people how to hinge from their hips, rather than rounding or flexing from their lower back. This is important for our address position in golf and many exercises in the gym, especially deadlift variations, which are an excellent addition to a more comprehensive program down the road. The golf club must remain in contact with your tailbone, between your shoulder blades, and if possible, the back of your head. Maintain a slight knee flex, and note how the movement is a hinge at the hips, not a squat.
4. Split Squat With Rotation
Split squats with rotation work on lower body strength and stability in beginner trainees, and they may also help with mobility in the hips and thoracic spine. A strong, stable lower body is commonplace in big hitters, but it’s often lacking in amateurs/physically weaker players. Lower yourself as far as you can under control, ideally hovering the knee of the rear leg just off the floor while keeping the heel of the front foot glued to the floor. Most people cannot lower all the way at first, so go to wherever is manageable for now and aim to get lower over time.
5. Plank With Shoulder Tap
These are a more difficult variation of the very popular front-plank exercise, and they also add an extra stability component for the trunk and core. It’s a great exercise to train trunk and shoulder stability.
The goal is to maintain strict alignment from your ankles to your ears and resist any rotation of the hips as you raise your hand to tap the opposite shoulder. Imagine a glass of water resting on your lower back, which you don’t want to spill. If you find this too difficult at first, try elevating your hands onto a bench or step.
If you liked what you saw in this article and want a much more in-depth, golf-specific strength-and-conditioning program, you can check out the Fit For Golf Online Training Programs. GolfWRX readers can avail of 20% off by entering golfwrx20 in the coupon bar at checkout. Please feel free to comment, get in touch with me via e-mail, and share with anyone who may be interested.