Workout Tips for Golfers

It’s a popular misconception for people who don’t play golf that it doesn’t require much strenuous exercise or athletic ability. Well, it’s quite the opposite, as you all know. The best in the game are incredibly fit with killer abs and all. Once Tiger Woods emerged onto the scene back in 1996, the emphasis on physical conditioning grew exponentially.

There are specific workout strategies when it comes to conditioning yourself for the golf course, including targeting muscles you use while playing, and re-training your body on how to use them properly. A loss of posture, flat shoulders, early release (or scooping), or early extensions are all factors of the game that can be improved by a little concentrated exercise.

The following workout tips are sure to enhance your game:

Core Stability and Strength Training

  • Lift heavier weights with fewer repetitions as opposed to lighter weights with more repetitions to increase your muscle strength.
  • On an exercise ball, lie on your back and twist your torso from side-to-side while cupping one hand over the other, extending your arms over your chest.

Shoulder, Spine and Hip Mobility 

  • Take a light dumbbell in each hand and lie face down on an exercise ball. Raise your arms out to a 45-degree angle to make a V. Then lower your arms, and raise them out to your sides, making a T. Lower your arms again, but this time raise them up with elbows bent, so your body forms a W. Repeat.
  • Position your body on all fours, lower your head and round your back repeatedly – the ultimate spine workout.
  • Lie on the floor and rest your legs on top of an exercise ball with your hips and knees bent at 90 degrees. Extend your arms out to your sides with palms facing down, and keep your shoulders flat. Rotate your hips from side-to-side, touching the floor with your knees as you inch downward.

Wrist Flexibility

  • Place your hands flat on the ground facing back towards your body with arms shoulder width apart. Ideally your forearms will be touching. Keep your elbows locked. If possible, try straightening your legs behind you to put more weight on your hands. Hold for 30 seconds.
  • Place one hand on the back of the other with the hand flexed towards the wrist. Apply some pressure on the hand and move the forearm lower to increase the angle of the stretch. Hold for 5-10 seconds – then switch hands.

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