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Strength training and golf

Here's a great way to get those legs and glutes into shape.

Excited about a new golf season, but apprehensive about your golf swing? Here are some strength training exercises that can help you develop a more sound, consistent swing.

The core is the core of a great and consistent golf swing. Many people think the golf swing is mostly about swining their arms. That couldn't be farther from the truth. Power and consistency in a golf swing come from developing a strong core. Your abs and obliques are the reason you can stand, sit and do pretty much any daily task. But a golf swing, unless you're a pro, is not a daily task. This means these muscle groups need to be worked and strengthened more in order to perform this movement more efficiently and powerfully.

  • The first thing you can do to passively strengthen your core is to get a stability ball to sit on a work (if you have a desk job that is). The instability of the ball will force your abs and obliques to make little contractions to keep you from falling off it. Thereby inherently strengthening these muscles. Stability balls are also good for the lower back and all around posture. It forces you to sit straight.
  • Trunk rotations are great for engaging both of these muscle groups. You don't need to have a gym membership for this exercise either. A $5 workout band from your local department store's fitness section is all you really need. Attach the band to a fixed object, grip the band with both hands, step away from the fixed point until the band begins to stretch and begin to rotate away from the fixation point. For good results you can do 3 sets of 20 reps on each side, 3 times a week. It important to exercise both sides equally or else you could potentially injure your self and mess up your golf swing.
  • What good is a strong trunk without a good root system? It isn't, which brings me to my next exercise. Body weight squats: most people don't use the stairs enough times a day to properly work the glutes, quads, hamstrings and calves. This can be solved by doing body weight squats three times a week. A suggested start would be at least 3 sets of 20-25 reps. Let's face it, a great core is useless unless you have the roots to keep it stable.

Performing these exercises will create a more powerful, consistent swing. Good luck, hit 'em long and in the short grass.

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