Are you looking for the best exercises to take your golf game to the next level? Golf isn’t known to be a muscly sport, but neglecting strength training could be a mistake! Of course, you don’t need to go crazy in the gym, but working on building strength can hugely positively affect your golf swing. Not only that, but building muscle and improving your flexibility can help to reduce your chance of getting injured while you’re playing. With two such tremendous benefits, there’s no reason not to!
Here are our top 5 exercises to help improve your golf game and general sporting fitness. We highly advise adding these into your schedule, at least a few days a week, whatever other exercises you’re doing!
Medicine Ball Throws –
Core strength is essential to a golfer’s swing. Neglecting to strengthen your core is a sure way to keep your swing weak. Medicine ball throws are among the best core exercises that help your golf swing. You can do them anywhere you have a solid wall, although you will need access to a proper medicine ball—not just any old ball will do. There are two types of throws: perpendicular throws and parallel throws. They strengthen the core, hips, glutes, and upper body.
Perpendicular Throws: Stand side-on to a solid wall, holding a medicine ball. Rotate your torso away from the ball, keeping your legs stationary. Swing back towards the wall (similar to your golf swing), and throw the ball into the ball without losing your posture. Catch it as it rebounds. Do 5 to 8 reps before switching sides.
Parallel Throws: This time, stand facing the wall with your medicine ball. Keeping your hips straight-on, bring the ball down beside one of your hips. Then, throw it with your full power at the wall. Once you’ve caught it, bring it down to the alternative hip and do the same.
Hip Crossovers –
Flexible, open hips are necessary for a smooth, effective golf swing. We recommend hip crossovers to improve hip flexibility and prime these muscles, tendons, and ligaments for golfing movements. It’s easy to do and requires no equipment. Lie on your back with your feet about shoulder-width apart, knees bent, and feet flat on the ground. Your arms should be at your sides. Keeping your shoulders on the ground and your abs tightened, rotate your knees to one side until they touch the ground. Hold them there for a second, and return to your starting point. Do the same on the other side. Do 6 to 10 reps on either side!
Bent-Over Rows with Resistance Band –
Strong back muscles add power to your swing. Bent-over rows or seated rows help bolster the lower and mid-back muscles. They’re easy to do with just a resistance band. There are two ways to do this exercise, so choose whichever works best.
Bent-Over Rows: Stand with your feet hip-width apart. Place the resistance band under your feet, holding it down firmly. Bend at the waist, with slightly bent knees. Hold the resistance band around knee height or slightly lower in both hands. Without lifting your torso, activate your back muscles and pull the resistance band up until your elbows pass your torso and your hands end up close to your sides. Hold it for a second and then release it slowly back to the starting position. Aim for 8 to 10 reps.
Seated Rows: The mechanism is the same, but you’ll sit on the floor, legs stretched out, with the resistance band looped around your feet. In this case, there should be no bend at the waist—you should keep your posture upright while activating your back muscles.
Pushups are one of the best upper body exercises you can do. They work the chest, shoulders, biceps, and triceps. You can do them anywhere, anytime, and with no equipment. Keep your back straight and not dip your butt while doing them. If you can’t yet manage a full pushup, you can do knee, wall, or incline pushups.
Strong legs play a huge role in an effective golf swing. They anchor you to the ground and allow you to transfer that power to your swing, giving you more speed. Squats may not be everyone’s favorite exercise, but they’re highly effective for building quad, hamstring, and glute strength. We recommend goblet squats, squat jumps, or both!
Goblet Squats: Hold a kettlebell or dumbbell in the goblet position (in both hands, chest height). Stand with your feet a comfortable width apart, your torso straight, and your pelvis tucked in. Lower yourself as low as you can go, keeping your posture. Hold for a split second, and then drive upwards, pushing your feet into the ground as you rise. Keep your torso straight throughout the movement, and slow it down if necessary to keep your form.
Squat Jumps: Without a weight, stand in a comfortable squat position. Also, this is an explosive exercise. Lower yourself to your entire range of motion. Instead of standing again, you’ll drive your feet into the ground to lift yourself off the ground in a jump. Make sure to land softly. You can reposition yourself again before the next one. If you feel apprehensive about squats, you can always make lunges, which are excellent leg strength builders.
The Last Word on Top 5 Exercises To Help Improve Your Golf
Training aids and practice can take you far. But neglecting to build strength can harm your performance on the golf course! So implement these five exercises to help improve your golf, from swing to putting. You’ll see a difference whether you’re new to the sport or want to go from mid-handicapper to pro. What do you think? Please share your response in the comments so others can benefit from your experience.