Gym Exercises for Golf

To excel in any sport, conditioning is necessary. Golf requires elements of endurance, power, and flexibility to perform well. A well-planned golf conditioning program includes flexibility, cardiovascular fitness, and strength training. Certain exercises done at the gym help improve strength --- and improve your performance on the course.

Single-Leg Romanian Deadlift

This exercise teaches you to activate your gluteal muscles independently, and improves stability in the legs, leading to increased distance, consistency, and accuracy. To execute the single-leg Romanian deadlift, begin with your feet hip-distance apart, and hold a dumbbell in each hand. Shift your weight onto one leg, and lift the other leg a few inches off the ground. With your back flat and your abs tight, bend forward from the hips while allowing the lifted leg to float behind. Keep the lifted leg as straight as your flexibility allows. Once the dumbbell reaches mid-shin level, push through the heel of your grounded leg and return to starting position. Perform two to four sets of eight repetitions. Repeat the exercise on the other leg.

Rear Delt Extension

The rear deltoid extension increases strength in the shoulders, and helps with control of the club, from the top of the backswing through impact. To execute the rear delt extension, lie face-down on a large exercise ball. Place your feet hip-distance apart or wider, to increase stability as you lie on the ball. Lift your chest up off the ball, and allow your thumbs to face the ceiling, with your arms extended slightly wider than shoulder-width apart. Lift your arms straight up for five to 10 repetitions, then rest for 60 seconds. Bring arms perpendicular to your shoulders, and from this position, lift the arms 5 to 10 times, then rest for 60 seconds. Perform two or three sets at each arm position.

Bridges

Lie face up on the ground, with your knees up and feet flat on the ground. Place your arms out at your sides for support. Flatten your back on the mat by engaging your abdominal muscles. Contract both butt cheeks, and raise your glutes off the ground. Hold the top position for two seconds, then lower your glutes to the ground. Repeat this lifting-and-lowering motion for 12 to 15 repetitions, and two to three sets of exercise. Glutes are important in the core stabilization necessary in golf to drive the ball.