In a game of golf, you use many different muscles in your body. Your arms, abdominal muscles, shoulders, legs and back muscles are all utilized at some point during your golf game. Unfortunately, as you age, your muscles may start to weaken and deteriorate if you do not implement regular strength training exercises into your workout routine. To strengthen these muscle groups, and improve your golf score, implement several key strength training exercises.
Wrist Curls
Wrist curls help to strengthen your forearms for a more controlled golf swing. Sit on the edge of a weight bench grasping a barbell with your palms facing the floor. Slowly bend your wrists to bring the backs of your hands toward your body. When the backs of your hands are almost at a 90-degree angle with your forearms, hold this position for one count and slowly return the barbell to the original position. Perform three sets of 15 repetitions of this exercise.
Military Press
Building strength in your shoulders will help add power to your golf swing. Sit on the edge of a weight bench with a dumbbell in each hand. With your back straight and your abdominal muscles tight, bring the dumbbells to your shoulders with your palms facing the ceiling and your arms bent at your elbows. Slowly straighten your arms and push the dumbbells above your head. Slowly return the weights to your shoulders. Perform three sets of 10 repetitions.
Reverse Crunch
Your abdominal muscles help stabilize your spine and keep your core strong for perfecting your golf swing. Lie on your back on the floor or on an exercise mat with your back flat and your knees bent. Rotate your hips to bring your bent legs in the air until your thighs are perpendicular to your upper body. Tightening your abdominal muscles, push your knees toward your head as you lift your buttocks off the floor. Return your legs to the previous position. Perform three sets of 15 repetitions of this exercise.
Bent Over Dumbbell Rows
Your upper and middle back muscles help stabilize your golf swing and help prevent back injury. Place your right knee on the center of a weight bench and bend over and stabilize your body weight on the weight bench. With a dumbbell in your left hand and keeping your back straight, bend your left elbow and bring the dumbbell to the side of your hip. Return the dumbbell to the original position. Perform three sets of 10 repetitions with each arm.
Squats
Your hamstrings and quadriceps help provide good form as you carry out your swings. Place a barbell across your upper back behind your head. Stand with your feet hip-width apart and grasp the barbell with your hands, with your back straight and looking straight ahead. Slowly bend at your knees, maintaining a straight back and push your hips and buttocks behind you. When your thighs are almost parallel to the floor, slowly return to the original position. Perform three sets of 10 repetitions.
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