Golfers must maintain both strength and flexibility to stay competitive as courses get longer and more demanding. This is why golf fitness expert Randy Meyers tries to focus on developing "lean, pliable muscles, not bulky ones" when he puts together a golf workout regimen. You can practice regular strength and flexibility training to increase your playing longevity and decreases your risky of injury on the course.
Core
The core is comprised of your back and your abdomen. Adequate strength and flexibility are most vital in your core because this area incurs the most strain during your swing and can be exposed to injury after years of play. You can strengthen all areas of your core with an exercise recommended by "Golf Digest" called The Pillar Bridge. Lie in a push-up position but rest on your elbows instead of your hands. Keep your abdomen tight as you extend one arm straight out in front of you for two seconds, then the other. Repeat until fatigued.
Upper Body
You can increase your distance, develop a more accurate short game and improve your play from the tall grass of the rough by strengthening your upper body. The major muscle groups of your upper body that provide increased power are your chest and shoulders while your arms stabilize and focus the power of your swing. You can work your chest with the bench press and your shoulder with lateral raises. You can target your upper arms with bicep curls and triceps press and strengthen your lower arms with wrist curls.
Legs
The legs not only provide power and stability during your swing but they walk you around all day while you lug your heavy bag all over the course. Golf fitness expert Randy Meyers recommends the dumbbell shoulder press and the single-leg extension. Both of these exercises that have their own designated machines which are available in most gyms.
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