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5 Golf Exercises That’ll Boost Your Confidence, Strength, & Game

It’s not enough to show up at the driving range, do a few obligatory stretches, and then head to the first tee, anymore. For professionals, golf fitness is an essential part of their long-term practice plans. Years ago, golfers were sometimes ridiculed for their lack of fitness compared to other professional athletes. Those days are gone. Most professional golfers have adopted a strength and flexibility fitness routine that helps them hit the ball farther and improves their endurance for an 18-hole round. The focus of a good golf fitness routine is on the core. Exercises that target the big muscles in your legs, back, shoulders, and chest can help create golf strength. Remember, before you start any exercise program, consult your physician. Below are 5 golf exercises that’ll help improve your game.

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Goblet Squat

Power, which translates into additional club head speed and more distance, starts from the ground. That’s why it’s important to focus on lower body strength. The goblet squat is a standard leg exercise that increases lower body strength. Start by standing straight up with a weight that’s in front of you, positioned under your chin. A kettlebell or a medicine ball works well here. Hold the weight with both hands with your elbows pressed to your side. Keeping your back straight, drive your elbows to your knees. If you can touch your knees, great! This exercise helps strengthen your glutes, hamstrings, and quadriceps. If you’re a beginner, start by doing the exercise without any weight. Do 3 to 4 sets of 6 to 8 each.

 

Hip Drop

This is great to help with hip strength. Being able to turn your hips while staying planted with your legs is a key fundamental of the golf swing. The more flexible and stronger your hips are, the bigger the turn you can make. A bigger turn adds distance to your shots. For the hip drop, stand on one leg and lift the opposite leg off the ground about a foot and put that leg behind you. Perform a mini squat with your planted leg. It’s a subtle movement, shifting no more than six inches toward the ground. Your glutes should be doing most of the work. This exercise improves your hip strength. Make sure you do it for both legs. If you get good at it, you can add weight. Do 4 sets of 10.

 

Sword Draw

Increasing the range of motion in your shoulders helps produce more power. You can add distance to your shots by keeping your club back on plane while increasing your shoulder rotation. One exercise to help with shoulder strength and flexibility is the sword draw. Start by using a lightweight dumbbell in your right hand. The move imitates drawing a sword from your hip. Straighten your right arm out as far you can over your right shoulder. If you have a good range of motion, you should be able to feel your right shoulder brushing your right ear while moving your arm back. While drawing your sword, step forward with your left leg. The move back is to swing your right arm to your left hip while bringing your left back to being even with your right leg. Repeat the same sequence with your left leg. Do the exercise briskly. Do 4 sets of 20.

 

Back Swing Trail Leg Loading

Using bands is a great way to improve your flexibility and improve your strength. Bands are also easy to use at home. For the back swing trail leg exercise, place a medium tension band under your lead foot. That’s your left foot for a right-handed golfer and right foot for a left-handed golfer. Grab the band handle and turn backward, just like you’d turn in a golf swing. The tension from the band helps improve strength and flexibility in your hips and back. Do 4 sets of 6 to 8. Once you get strong enough, you can use a stiffer band.

 

Lunges with a Rotation

This is an excellent exercise to work both your upper and lower body simultaneously. It’ll also get your heart rate moving. To start, stand straight with the medicine ball held out in front of you with both hands. Dip one knee to the floor while rotating the medicine ball as far as you can beyond your shoulders. Repeat on the other side. This works your abdominal muscles, your thighs, your lower back, your shoulders, and your hips. If you’re new to this exercise, don’t use weights. Start to use weights when your strength increases. Do 4 sets of 8.

 

Performing golf-specific exercises to improve your strength, endurance, and flexibility is standard practice for experienced golfers. If you are a beginner, it’s best to consult with a fitness professional if you want to start working on those core muscles that’ll take your golf game to new heights.