Increasing the distance you can hit a golf ball requires conditioning and sport-specific exercises. Your core region -- or your lower back, abdominal muscles and your hips -- serve as your powerhouse during a golf swing. Strengthening this area while integrating arm and upper body movements common to golf will help you increase your shot distance and improve your golf game. Lower back fatigue during a game may prevent you from hitting your optimal distance. Building a strong core foundation will increase your force output, reduce your injury risk and fatigue and make it easier for you to swing the club through its entire range of motion.
Wood Chops
Step 1
Hold a weighted ball or a dumbbell in both hands. Stand up straight, widen your feet to shoulder-width and bend your knees slightly.
Step 2
Square your shoulders and hips forward, then lift the weight outside of your left ear.
Step 3
Straighten your arms and lower the ball diagonally across your body, stopping when it is next to your right hip. Do this movement as quickly as possible without compromising your form. Complete 15 chops and then do 15 on your opposite side.
Trunk Rotations
Step 1
Kneel on your hands and knees. Align your hands with your shoulders and your knees with your hips. Straighten your back and tighten your stomach muscles.
Step 2
Reach your right hand toward your left knee, rotating your midsection to accommodate the movement. Return your hand to the floor, then reach your left hand toward your right knee, rotating your midsection. Return your hand to the floor.
Step 3
Lift your right knee toward your left shoulder, then return it to the floor. Lift your left knee toward your right shoulder, then return it to the floor. Complete 10 cycles.
Dumbbell Wrist Curls
Step 1
Kneel behind a chair, hold a dumbbell in each of your hands and turn your palms upward. Position your elbows on the chair and your wrist and the dumbbell directly in front of the chair.
Step 2
Straighten your wrists, then slowly lower the dumbbell toward the floor, bending your wrists to accommodate the movement.
Step 3
Lift the dumbbell, straighten your wrists, then immediately lower the weights. Complete 15 repetitions. Keep your back and the rest of your arms still while you do the curls.
Swings
Step 1
Hold a light weight in each hand, stand up straight and position your feet hip-width apart. Lift the weights by your sides, stopping when they are parallel to the ground and in alignment with your shoulders.
Step 2
Straighten your wrists and point your knuckles away from you. Twist your torso and your arms slowly toward your right, stopping when you can't turn any further.
Step 3
Twist back to the middle, then immediately rotate toward your left. Complete 10 cycles before lowering your arms to your sides.
Tips and Warnings
- Consult with your doctor before beginning a new exercise program.
Things You'll Need
- Dumbbells
- Chair
References
- Northwestern University: Sport Specific Training
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Program Exercises
- ACE Exercise Library: Dumbbell Wrist Curl
- Sports Fitness Advisor: Golf Strength Training
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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