To achieve the ideal golf swing, golfers must work on overall fitness. These requirements include muscular control, flexibility and strength in all planes of motion. Golfers who have a weakened physical state tend to develop compensations that result in poor posture, lack of power and decreased mobility. Dysfunctional movement patterns can be corrected through golf-specific fitness. Perform all exercises at least three times a week and perform three sets of 20.
Bulgarian Split Squat
The hips are considered to be a weak point for many golfers. The split squat is used to strengthen the hips, quadriceps, glutes and ankles.
Place your left foot on the exercise bench and stagger the right leg in front of the torso. With your hands on your waist, bend your right knee so that your thigh is parallel to the ground. Do not let the knee go past your toes. Keep the weight in your right heel, and keep your torso lifted during the descent and ascent of this exercise. Repeat this exercise on the other leg.
Stability Ball Rolldown
Execution of proper golf swings requires correct postural control. Correct posture is imperative in both the backswing and downswing. This strength and stability is achieved through the development of core muscles.
Sit on the floor with your knees bent and feet flat on the floor. Put a stability ball in between your hands, with both palms are squeezing the ball. Slowly roll your vertebrae down to the floor while simultaneously squeezing the stability ball between your hands. Once your lower back reaches the floor, slowly roll back up to a seated position.
Single-Leg Romanian Dead Lift
Stability and strength are very important for the correct execution of golf swings. Power and balance are key components of this exercise.
Stand with your feet shoulder-width apart, and hold a pair of dumbbells in each hand. Keeping your back flat and your abdominal region drawn inward, begin to lift one foot behind your torso slowly as you lower the weights to the floor. Your leg should float up behind you as you lower the dumbbells to the floor. As the dumbbells reach your shins, push through the standing leg back to the upright position. Repeat this exercise on the other leg.
Spinal Twist
The spinal twist increases flexibility in the shoulders, lumbar, thoracic spine and hips. Flexibility increases range of motion; in turn, this range of motion helps to reduce certain swing faults.
Lie on your back with your knees at a 90-degree angle and your arms outstretched to the side. Slowly drop both knees to one side while your shoulders remain on the floor. Bring your legs back to the center of your body and repeat to the other side.
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