Creating a stronger base allows a golfer to generate more power, balance and control with each swing. According to Shark.com, the official site of pro-golfer Greg Norman, "you can improve your swing and decrease your risk for potential injuries by performing appropriate strengthening exercises." Enhance your golf game by performing leg exercises three times per week. Do three sets of 8 to 12 repetitions of each exercise.
Leg Press
Place your feet on the platform of a leg press machine slightly wider than shoulder width apart and flex your hips around 45 degrees. Holding onto the sides of the seat or handles, contract your quadriceps. Push through your feet against the platform and extend your legs straight. Make sure you do not lock your knees. Return to the starting position and repeat.
Lunge With Dumbbells
Stand with your feet shoulder width apart, arms extended at your sides, holding weights in each hand. Take a big step forward with your right foot, keeping your feet pointing straight ahead. Staying erect, lower down until the knee of your left leg comes within 1 to 2 inches from the floor. Contract your quadriceps of your right leg and push back up into starting position. Repeat with the opposite leg.
Squat
Stand with your legs shoulder width apart and slightly lean forward, keeping your weight over your ankles. Lower your body as if you are going to sit in a chair. Make sure your knees do not go over your toes. Contract your gluteal muscles and hamstrings, then return to the starting position.
Standing Calf Raise
Stand with your feet hip width apart, arms extended down at your sides, holding a dumbbell in each hand. Roll your shoulders back, focus on a fixed point and come up onto the balls of your feet. Lower your feet to starting position and repeat.
References
- "Fitness: The Complete Guide"; Frederick Hatfield; 2010
- Shark.Com: Strength for Maximum Distance and Control
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