Golf is a game that requires a great deal of flexibility and strength throughout the body. Without this strength and flexibility, it is difficult, if not impossible, to produce an effective drive. Training the muscles you will be using during the golf season will not only improve your game, it can greatly reduce the likelihood of injury.
Bent Knee Hip Extension
This exercise is a good way to build strength in your core while helping to improve the flexibility of your hips used in your drive. Lie flat on your back with your heels propped up on a bench or coffee table. Bend your knees at a 90 degree angle and keep your arms by your sides. Press down with your heels while straightening your hip joint and lifting your pelvis until it is aligned with your knees and shoulders. Pause at the top of the repetition and then slowly lower your body to the starting position. The fitness page at PGATour.com recommends between eight and 15 repetitions.
The Forearm Bridge
The forearm bridge is an exercise that helps to build strength in both the front and back of your core. It uses only your body weight as resistance and can be done almost anywhere. Lie face-down while you balance on your toes and forearms. Keep your feet slightly less than shoulder-width apart and your elbows in line with your shoulders for stability. Lift your body off the ground using the muscles of your back, abdomen and buttocks and try to form a straight line from your shoulders to your knee. Hold the position for a couple of seconds and relax.
Bicep Curl
The curl is an effective way to build strength in your forearms, upper arms and shoulders. It requires either a dumbbell or barbell to perform effectively. Stand or sit with a dumbbell in each hand or a barbell in both hands. Rest your elbows on the insides of your thighs if seated, or hold with your arms straight if standing. Bend your elbows while lifting the weights away from your body until the weight has reached the area around your shoulders. Pause for a second and then use a slow and controlled motion to lower the weight. The website Golf Link recommends between 12 and 20 repetitions performed at least two times a week to build strength in preparation for golf season.
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