Playing golf requires both strength and flexibility. Proper fitness training can add distance to your drives, help improve your short game — and may also help prevent injury on the links. The PGA Tour's website recommends four 30-minute fitness sessions per week.
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Dumbbell Chest Press
This exercise can improve your swing by strengthening the muscles of your chest, according to ScoreGolf.com. Lie on a bench or medicine ball, with your legs bent at your knees, and the center of your spine over the center of the bench or ball. Hold one dumbbell in each hand, with your hands bent at 90 degrees, and the weights over your elbows. Extend your arms, straightening your elbows until both arms are straight — but do not lock your elbows while the weights are extended. Lower the weights, bending your elbows and lowering your arms until your upper arms are parallel to the floor. Work your way up to three sets of 10 repetitions each.
This exercise helps strengthen your back and shoulders, and can add distance to your drives while improving the flexibility of your upper body. Stand straight, and hold one light dumbbell with both hands, with your palms facing toward your body. Lift both arms to shoulder level, keeping the weight in front of your shoulders. Turn your upper body to the left, keeping your back vertical and the dumbbell at shoulder level. Return to the starting position, and then twist to the right. Try to keep the weight at shoulder level throughout the entire exercise. Begin with two sets of eight exercises, increasing the weight of the dumbbell as your strength allows.
Seated Single-Leg Leg Press
This exercise — which strengthens your glutes, thighs and calves, according to PGATour.com — should be performed on a leg-press machine, a standard piece of equipment at most gyms. Before starting, adjust the machine to allow full range of motion through the exercise. After choosing a comfortable weight, place one foot high on the foot platform while seated in the chair, with your back straight. Keep your knee pointed in the same direction as your foot. Extend your hip and knee, exhaling throughout. Inhale as you slowly return to the resting position. Work your way up to three sets of 10 repetitions each.