Although a golf club is held and swung with the hands and arms, muscles all over the body impact the speed. Therefore, you need a full body workout in order to ensure maximum driving distance. Strong legs, a solid core and toned arms are all essential to driving the ball as far as possible and setting yourself up for a quality second shot to the green.
Leg Exercises
Your legs create the torque necessary to produce maximum club head speed at impact, so getting them in shape is essential to a long drive. Squats and lunges are an effective way to build up leg muscles. To perform a squat, stand with a barbell across your shoulders or behind your neck. You can also use dumbbells. Stand with your legs at least shoulder width apart. Bend your knees and keep your back straight as you squat to the ground. Your butt should move toward the floor as your knees bend out. Bend slightly at the waist while keeping your back straight. Your upper legs should come close to parallel to the ground before standing back up to complete the squat. Lunges are another effective way to build leg muscles and are done by standing with your legs together. Step forward with one foot, then bend at the knee until your upper leg is parallel to the ground and your other knee is almost touching the ground. Stand up and step forward with your other leg. Repeat this motion, alternating legs for each lunge.
Core Exercises
A solid core will help improve the overall rotation of your body, allowing the club to travel on the proper trajectory during your back- and down-swing. A sloppy midsection will prevent you from getting enough rotation to create proper club head speed. Try planks to improve your core strength and stability. Perform a plan by getting in the same position you would as if you were going to do a push-up. Instead of putting your hands flat on the floor on either side of you, rest your forearms on the floor directly below your torso, with your fists closed and together, just below your face. Lift your body off the ground and hold for as long as you can. It may sound easy, but it will have your abs quaking after just 15 to 20 seconds.
Arm Exercises
Simple dumbbell exercises can make a big difference in improving your driving distance. Bicep curls will help build and tone your upper arms, giving you the power you need to launch the ball off the tee. Sit on a weight bench with a dumbbell in your hand and your elbow resting on your knee. Curl the dumbbell up toward your shoulder, then lower it toward the ground until your arm is fully extended. Repeat 10 to 15 times for one set. To work your triceps, stand with a dumbbell in each hand with your arms at your sides. Keep your arms straight and palms facing down as you lift the dumbbells up toward the ceiling until your body forms a "T." Lower the dumbbells and repeat 10 to 15 times as part of your workout.
