Incorporating strength training into your exercise program can improve your swing and help prevent golf-related injuries, says Craig Ballantyne, a Certified Strength and Conditioning Specialist and member of the Training Advisory Board for "Men's Fitness" magazine. To improve your golf performance, focus on training your core, hamstrings, glutes, lower back, and lats.
Stability Ball Crunch
Abdominal strength may be a weak area for most golfers, says Ballantyne. Strengthening your abdominal muscles may help reduce back problems, and improve your ability to stand with good posture during a long round on the course. Crunches on a stability ball allow a greater range of motion than traditional crunches, while keeping your core muscles engaged to stabilize your body. Sit on a stability ball, and walk your feet forward until your shoulders touch the ball. Place your hands behind your head, with your elbows out to your sides. Exhale as you raise your shoulders off the ball. Inhale as you return to the starting position. Repeat as desired.
Hyperextensions
The lower back is another area of weakness for most golfers, says Ballantyne. Along with the abdominal muscles, your lower back muscles also aid in good posture and endurance. Lie face-down on a hyperextension bench, with your ankles tucked under the foot pads, and your hips resting at the top of the bench. Cross your arms over your chest, and raise your body to the starting position, with your entire body forming a straight line. Slowly bend at the waist, lowering your torso down toward the floor while keeping your back straight. Hold briefly and return to the starting position. Repeat as desired.
Squats
Squats work your quadriceps, hamstrings, glutes, lower back, and calves in one exercise. Strengthening these muscles in combination helps increase your driving distance, says golf coach Bill Hartman. Position the barbell on a Smith machine just above your shoulders. Stand with your feet a bit wider than shoulder width, and position the bar so it rests on your shoulders. Hold the bar with your palms facing forward on either side of your head. Unhook the bar, and lower your butt while bending your knees, keeping your back straight, and your knees behind your toes. Lower until your thighs are parallel with the floor. Return to the starting position. Repeat as desired.
Dumbell Rows
The latissimus dorsi muscles, along the upper portion of your back, are also responsible for a strong golf swing. Dumbbell rows work your lats, along with your lower back, and the oblique muscles on the side of your torso that act as stabilizers during the exercise. Stand next to a flat bench, and place your left knee and left hand on the bench, with your hand directly under your shoulder. Your back should form a straight line, parallel to the floor. Hold a dumbbell in your right hand, and extend the arm toward the floor. Raise the dumbbell by bending at the elbow and pulling your upper arm backward until it lines up with your back. Slowly lower the dumbbell back to the starting position. Switch arms to work both sides of your back. Repeat as desired.
Lunges
Lunges, another compound exercise recommended by Hartman, target your quads, hamstrings, glutes, and calves. Position yourself under a Smith machine set at shoulder level, and place your right foot about two feet in front of your left. Rest the barbell across the back of your shoulders, and unhook it. Keep your torso upright as you lower your left knee toward the ground. Keep your right knee behind your right toes to avoid excess stress on the joint. Push up from your right heel to return to the starting position. Repeat as desired.
Member Comments