Well-known professional golfer Greg Norman calls the golf swing "one of the most complex and unnatural actions in all athletic activities." He notes that a proper golf swing requires strong shoulders, wrists, legs and torso muscles. Norman says that a proper strength-training regimen can greatly benefit your performance on the course by developing the specific muscles necessary to excel at the sport.
Good Mornings to Shoulder Press
This exercise is performed with a barbell loaded with the appropriate weight to challenge the body but not over-stress your back muscles. Begin by standing with your feet shoulder-width apart and knees slightly bent, according to Sports Fitness Advisor. Rest the barbell on the back of your neck using your hands to stabilize the bar. Bend over with your hips and lower the bar resting on your shoulders until it is approximately level with your knees. Return to the standing position and perform a standing shoulder press by flexing your shoulders and lifting the barbell with your arms and hands. It is important to keep your back straight throughout this exercise to avoid injury.
Diagonal Medicine Ball Chop
Performing this exercise can help benefit your golf swing by strengthening the muscles used in upper body rotation. Begin by holding a medicine ball (you may also use dumbbells or a free weight plate to perform this exercise) with both hands over your right shoulder. Use a motion similar to chopping wood with an axe to lower the ball toward your left foot by rotating your upper body and using the muscles of your shoulders to bring the ball down. Return to the starting position and repeat this exercise on both sides. Remember to keep you feet still throughout this exercise, Sports Fitness Advisor warns.
Dumbbell Squats and Rotational Swings
This exercise combines the torso twist necessary for a good golf swing with training for your legs and should. It is performed by holding a dumbbell in each hand with your feet shoulder-width apart and in a squatting position with both knees bent. Hold the dumbbells between your legs in the starting position. Begin the repetition by standing up while rotating your torso to raise both dumbbells a little over shoulder height over your left shoulder. Return the dumbbells to your waist and squat down by bending both knees. Repeat this exercise on both sides, says Sports Fitness Advisor.
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