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5 Golf-Specific Exercises You Can Do At Home to Improve Your Game

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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. 

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Mike Carroll is a Strength & Conditioning Coach specialising in the physical training of golfers. He combines his scientific background with real world experience to provide effective solutions for golfers who require improved physical function to enable better play. Having worked with athletes from a wide variety of sports since 2011, Mike turned his attention to golfers exclusively in 2013. While playing himself, and following the professional game he noticed there was huge potential for golfers of all levels to improve their performance by getting their bodies in a state more optimal for the demands of golf. Since then he was worked with hundreds of golfers from all over the world, both in person and online. Mike is originally from Cork, Ireland, but currently based in Irvine, California. He is available for in person and online training services and can be contacted by via his website www.fitforgolf.blog He has a BSc in Sport & Exercise Science, UK Strength & Conditioning Association Accreditation, and TPI Level 2 Certified Golf Fitness Professional.

8 Comments

8 Comments

  1. Larry

    Sep 13, 2017 at 10:05 pm

    Should these excerices be done on each side?

  2. John Krug

    Sep 8, 2017 at 8:37 am

    The last thing anyone 50+ should do is a plank as it will damage your elbows.

    • Michael Carroll

      Sep 13, 2017 at 3:56 pm

      Hey John,

      Thanks for your input, no reason for a plank to damage your elbows if you start at the appropriate difficulty level. If your elbows hurt during them try elevating your hands onto a bench or some steps as suggested in the article. There is lots of of people 50+ doing planks without any elbow damage. If planks do bother your elbows there are lots of similar exercises you can try.

      Regards,
      Mike

  3. Sir Humperdink

    Sep 8, 2017 at 3:00 am

    I just humpalot

  4. Acew7iron

    Sep 6, 2017 at 4:49 pm

    My knees hurt just watching you do them…

    • Michael Carroll

      Sep 13, 2017 at 4:00 pm

      Hi Acew7iron,

      If you have issues with your knees there are many variations of the exercises shown here which may be of benefit to you. Step-ups are often less stressful for people who have knee issues compared to lunges. Also, by doing the lunges through a partial range of motion that isn’t painful you should get benefit also. In time you may be able to increase the range of motion.

  5. Old Slim

    Sep 6, 2017 at 2:32 pm

    Great exercises, Micheal, but would you recommend these exercises to a ‘golfer’ who has 50# of belly hanging over their belt buckle plus mantits?

    • Michael Carroll

      Sep 13, 2017 at 4:02 pm

      Hey Old Slim.

      Yes I absolutely recommend these exercises to to a “‘golfer’ who has 50# of belly hanging over their belt buckle plus mantits”.

      The exercises may need to be modified to easier variations, and a change in nutrition may also be valuable.

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Clement: Laid-off or perfect fade? Across-the-line or perfect draw?

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Some call the image on the left laid off, but if you are hitting a fade, this could be a perfect backswing for it! Same for across the line for a draw! Stop racking your brain with perceived mistakes and simply match backswing to shot shape!

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The Wedge Guy: The easiest-to-learn golf basic

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My golf learning began with this simple fact – if you don’t have a fundamentally sound hold on the golf club, it is practically impossible for your body to execute a fundamentally sound golf swing. I’m still a big believer that the golf swing is much easier to execute if you begin with the proper hold on the club.

As you might imagine, I come into contact with hundreds of golfers of all skill levels. And it is very rare to see a good player with a bad hold on the golf club. There are some exceptions, for sure, but they are very few and very far between, and they typically have beat so many balls with their poor grip that they’ve found a way to work around it.

The reality of biophysics is that the body moves only in certain ways – and the particulars of the way you hold the golf club can totally prevent a sound swing motion that allows the club to release properly through the impact zone. The wonderful thing is that anyone can learn how to put a fundamentally sound hold on the golf club, and you can practice it anywhere your hands are not otherwise engaged, like watching TV or just sitting and relaxing.

Whether you prefer an overlap, interlock or full-finger (not baseball!) grip on the club, the same fundamentals apply.  Here are the major grip faults I see most often, in the order of the frequency:

Mis-aligned hands

By this I mean that the palms of the two hands are not parallel to each other. Too many golfers have a weak left hand and strong right, or vice versa. The easiest way to learn how to hold the club with your palms aligned properly is to grip a plain wooden ruler or yardstick. It forces the hands to align properly and shows you how that feels. If you grip and re-grip a yardstick several times, then grip a club, you’ll see that the learning curve is almost immediate.

The position of the grip in the upper/left hand

I also observe many golfers who have the butt of the grip too far into the heel pad of the upper hand (the left hand for right-handed players). It’s amazing how much easier it is to release the club through the ball if even 1/4-1/2″ of the butt is beyond the left heel pad. Try this yourself to see what I mean.  Swing the club freely with just your left hand and notice the difference in its release from when you hold it at the end of the grip, versus gripping down even a half inch.

To help you really understand how this works, go to the range and hit shots with your five-iron gripped down a full inch to make the club the same length as your seven-iron. You will probably see an amazing shot shape difference, and likely not see as much distance loss as you would expect.

Too much lower (right) hand on the club

It seems like almost all golfers of 8-10 handicap or higher have the club too far into the palm of the lower hand, because that feels “good” if you are trying to control the path of the clubhead to the ball. But the golf swing is not an effort to hit at the ball – it is a swing of the club. The proper hold on the club has the grip underneath the pad at the base of the fingers. This will likely feel “weak” to you — like you cannot control the club like that. EXACTLY. You should not be trying to control the club with your lower/master hand.

Gripping too tightly

Nearly all golfers hold the club too tightly, which tenses up the forearms and prevents a proper release of the club through impact. In order for the club to move back and through properly, you must feel that the club is controlled by the last three fingers of the upper hand, and the middle two fingers of the lower hand. If you engage your thumbs and forefingers in “holding” the club, the result will almost always be a grip that is too tight. Try this for yourself. Hold the club in your upper hand only, and squeeze firmly with just the last three fingers, with the forefinger and thumb off the club entirely. You have good control, but your forearms are not tense. Then begin to squeeze down with your thumb and forefinger and observe the tensing of the entire forearm. This is the way we are made, so the key to preventing tenseness in the arms is to hold the club very lightly with the “pinchers” — the thumbs and forefingers.

So, those are what I believe are the four fundamentals of a good grip. Anyone can learn them in their home or office very quickly. There is no easier way to improve your ball striking consistency and add distance than giving more attention to the way you hold the golf club.

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Clement: Stop ripping off your swing with this drill!

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Not the dreaded headcover under the armpit drill! As if your body is defective and can’t function by itself! Have you seen how incredible the human machine is with all the incredible feats of agility all kinds of athletes are accomplishing? You think your body is so defective (the good Lord is laughing his head off at you) that it needs a headcover tucked under the armpit so you can swing like T-Rex?

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