How To Keep Your Golf Strength And Conditioning On Track
If you’re looking for an advantage on the course, then incorporating strength, balance, and mobility exercises is your secret weapon. Many clients I work with come to me because they experience pain when they play. Moreover, their pain prevents them from playing with their regular group. Whether you’re a golfer experiencing pain or a golfer who wants to keep fit and prevent injury, these exercises I’m about to share will help you keep golf fit year-round.
STRENGTH EXERCISES
Kettlebell Deadlift
Bend at your hips to reach down and grasp the kettlebell. Lift it off the ground, engaging your back and thigh muscles, Then lower it back down in the same manner and repeat.
Make sure to keep your abdominals tight during the exercise and do not let your knees bend forward as you lower the kettlebell.
Forward Lunge with Weights
Step forward and lower your body into a lunge position. Keeping your arms straight. Carefully return to the starting position and repeat.
Make sure to keep your trunk steady, and do not let your knees collapse inward or move forward past your toes during the exercise.
Squat with Bench/Chair Touch with Weights
Lower yourself into a squatting position as you press your knees slightly outward against the resistance band until you lightly touch the chair. Then return to standing and repeat.
Make sure to keep tension in the resistance band and do not let your knees bend forward past your toes during the exercise.
MOBILITY EXERCISES
Doorway Pec Mobility
Begin in a standing upright position in the center of a doorway.
With your elbows bent, place your forearms on the sides of the doorway at a 90-degree angle from your sides, then take a small step forward until you feel a stretch in the front of your shoulders, then walk a small step back. Continue this at least for 10-12 reps.
Do not shrug your shoulders during the exercise.
Hamstring Mobility
Begin sitting upright on the edge of a table or bed with one leg resting straight on the bed and your other foot on the floor.
Gently lean forward and then back, hinging at your hips, until you feel a stretch on the back of your leg.
Make sure to keep your knee straight and your toes pointing up toward the ceiling. Do not round your back as you bend forward.
Lower Trunk Rotation
Keeping your back flat, slowly rotate your knees toward the floor until you feel a stretch in your trunk, and then turn in the opposite direction.
Make sure that your back and shoulders stay in contact with the floor.
BALANCE EXERCISES
Shoulder Stabilization on Balance Disk
Lift your other arm forward until it is parallel with the floor, then bring it back down and repeat.
Make sure to keep your back straight and maintain your balance on the disk during the exercise. Do not let your trunk rotate.
Bridge with Balance Disk
Tighten your abdominals and lift your hips off the ground until your body is in a straight line. Hold, then lower yourself back to the ground and repeat.
Make sure to keep your hips level throughout the exercise.
Tandem Stance
Walk forward, placing the heel of one foot directly in front of the toes of your other foot. Continue this heel-to-toe pattern as you walk forward.
Make sure to keep your back straight as you walk forward.
Strength training is based on 80% of your 1 max rep. You can do 6-8 reps 2 sets 2-3x/week. You can incorporate mobility and balance exercises almost every day so that your body continues to remain flexible and you improve your overall performance. Listen to your body and consult a physician before implementing any exercise routine.
If you are looking for a more custom, hands-on approach I recommend checking out my Golf Performance Program.
