Five Exercises Every Golfer Should Be Doing

 

The world of golf has changed in recent decades. The era of the “golf athlete” is upon us, and fitness among the ranks of professional golfers is very common these days. I think this is a good thing because you play your best golf when you are in the best shape you can be. That being said, you don’t just need to hit the gym and get jacked to play better. A strong golf swing is all about three things working together: strength, balance, and flexibility. When you’ve got all three of these things, you’re well ahead of the game when it comes to playing your best. So if you want to maximize your fitness to make your golf swing better, here are 5 exercises I think you should be doing.

1. Split Squats

A simple exercise that both strengthens your legs and works on your balance. There are a lot of different ways to do split squats, but I like to just put one foot behind me on the couch or a chair, then do a single-leg squat essentially. Try to bend your front leg to around 90 degrees, then explode up, jumping if you want to. Do 10 reps with each leg for 3-5 rounds and you’ll start building a really solid base for your golf swing. 

2. Russian Twists

An awesome exercise to strengthen your core and work on your balance, the Russian Twist is simple as well. Just sit on the floor with your upper body and legs making a “V” shape. Balance on your backside, clasp your hands together, and twist side to side, touching your hip with your hands each time you twist. To add some difficulty, pick up a dumbbell or a medicine ball. I recommend doing 10-20 reps 3-5 times. Do that and your core will be in a strong place to help create some serious speed and stability in your swing.

3. Star Toe Touches

This one is all about flexibility, one of the key components of a great golf swing. This exercise is just regular toe touches with a little added difficulty because you’re reaching across your body to touch the opposite toe instead of reaching straight down to touch your toes. Start standing straight up with your arms extended straight up from your hips (so that your arms and legs make a “star”). Then all you do is reach down with your hand and try to touch the toes of the foot opposite the hand you’re reaching down with (right hand to left foot and vice versa). Don’t worry if you can’t reach your toes, just reach until you feel your muscles start to stretch and hold it for a few seconds. That will start to stretch your muscles more and more and will help you be more flexible when you make swings. That flexibility will help you create more speed in your swing, but also just keep you from getting hurt. I recommend doing 10 reps (5 on each side) 3-5 rounds.

4. Deadbug

All about core strength and stability, the dead bug is a funny-looking exercise that doesn’t stress your muscles or raise your heart rate too much while doing a lot of good stuff to your core. To do the exercise, lay on your back with your arms extended straight up in the air and your legs lifted with your knees bent at 90-degree angles. All you have to do from here is lower one arm and leg (opposite ones: right arm/left leg and vice versa) while keeping the others lifted. By “lower” with your arms, I mean lower them straight up above your head and parallel to the floor. Do it slowly so that your muscles are engaged the whole time, and do 10-20 reps (5-10 on each side) for 3-5 rounds. This will help your stability in your swing so that you don’t get off balance when you’re ripping the ball around the course. 

5. Pushups (pushups with arm extension)

I’m not gonna waste your time talking a lot about pushups. They help with strength, core, balance, stability, and the whole nine yards. You know they are vital to any workout program. I know they are vital to any workout program. What else needs to be said? Don’t make excuses. Go do some pushups. Make your golf swing stronger. 

These aren’t the only exercises you should be doing as a golfer, but I think if you do these five exercises regularly you will start to see improvements in your golf swing. You’ll be more stable, flexible, and strong. Golf is generally easier if you hit the ball further, and a good, balanced workout routine will make that happen. Mix these exercises in with your workout routine and I promise you’ll start to see a stronger, more well-rounded golf swing.