Golf Exercises To Maximize Performance
Exercise and conditioning are critical for golf performance. Improved flexibility, strength, balance, and endurance improve the golfer’s ability to execute a successful swing. Training also helps develop consistency in their game, reduces fatigue and stress levels during competition, and can even reduce the risk of injury.
Strength training is important for any golfer looking to maximize their potential on the course. Building core strength can help create power while swinging more efficiently. Lower body exercises help generate speed and power when driving the ball off the tee or attempting longer shots. Developing strong arms and shoulders will give you more control with your irons as well as the ability to hit accurate chips around the green.
Stretching exercises should also be included in any golf fitness program. Increased flexibility will help you increase your range of motion which can lead to increased power and accuracy. Having good flexibility also reduces the risk of injury while playing golf.
Your conditioning should also focus on balance and stability in order to swing the club consistently and evenly on each shot. Balance exercises such as single leg stand, side plank, bird dog, or squat with back row will help develop better coordination between your upper-body and lower body movements allowing for a more consistent swing through the ball.
In addition to training, nutrition can also play a part in your performance improvements on the golf course. Eating high-energy foods such as fruits and vegetables, whole grains, and lean proteins will give you the energy you need for more powerful swings and increased endurance during long rounds of golf. Hydrating with water throughout the day is also important for staying energized and focused on the course.
By incorporating exercise, conditioning, and proper nutrition into your golf game, you’ll be able to take your performance to the next level.
In this blog, we will talk about specific exercises you can do to strengthen the core and muscles needed to improve performance, maximize potential, and avoid injury on the course.
Exercises That Will Help In Your Performance On The Course
1. Seated Torso Rotation – This exercise focuses on strengthening the core muscles in the torso area, which helps with power and accuracy during swings. To do this exercise, sit tall in a chair with feet firmly planted on the ground. Put your hands together at chest level and rotate your torso from one side to the other for 10-20 repetitions each side.
2. Lateral Lunge – The lateral lunge is excellent for improving flexibility in the hips and lower body, which can increase power during swings. To do this exercise, stand with feet hip-width apart and step out with your right foot to the side. Bend the right knee keeping the left leg straight and return to starting position. Repeat 10 times on each side.
3. Push-Ups – Push-ups are great for building strength in the arms and upper body, which is important for controlling clubface angle and swing speed. Start by lying face down on a mat with palms flat on either side of shoulders and feet together behind you. Push up off of the ground until arms are fully extended, then lower back down to starting position. Perform 8–12 repetitions for one set before resting for 30-45 seconds.
4. Single Leg Deadlift – This exercise helps improve balance and stability, both of which are important in the golf swing. To do this exercise, stand with your feet hip-width apart and lift one foot off the ground behind you while keeping your knee slightly bent. Keeping a flat back, lean forward until your torso is parallel to the floor then return to standing position. Perform 10 repetitions on each side for one set before resting for 30-45 seconds.
5. Medicine Ball Chest Pass – This medicine ball chest pass builds strength in the arms and shoulders, as well as increasing power during swings. Start by standing facing a wall with feet shoulder width apart holding a medicine ball at chest level. Push off your back leg and throw the medicine ball against the wall with force, catching it as it bounces back. Repeat 8–12 times for one set before resting for 30-45 seconds.
6. Wall Squat – This exercise increases flexibility in the hips and quadriceps muscles which can help increase power during swings. Stand with your back against a wall and bend at the knees until thighs are parallel to the floor then return to standing position. Perform 8-12 repetitions for one set before resting for 30-45 seconds.
7. Plank – The plank helps build strength in the core muscles, which is important for maintaining body control throughout a golf swing. To do this exercise start by lying on your stomach with elbows bent and hands flat on the ground. Lift up onto your toes and forearms so that your body is in a straight line from head to toe, then hold for 20-30 seconds before resting for 30-45 seconds.
Golf performance exercises are an important part of staying healthy and maximizing your game. Exercises can help strengthen important muscles, improve range of motion, and reduce the risk of injury. That is why we recommend coming to see us if you are serious about your performance on the course, want to start building strength to maximize potential, or are dealing with an injury that is keeping you from enjoying the game you love.
Are You Wanting To Take Your Game To The Next Level?
Are you dealing with pain or injury when golfing, and you don't feel that you know where to start, feel free to schedule a free phone consult or contact us to arrange a Free Golf Back Pain Assessment. You can also feel free to give us a call at 920.335.7227 (We still like to talk on the phone!)
Do you want to build the strength to maximize performance on the course and don't know where to start? Come see us at Motus Rx Physical therapy and we can get that conversation started today!
We also have many more videos related to staying active, building strength, and tips on helping you stay pain-free on our YouTube channel.
If you want more information on maximizing your potential on the course, visit us at Motus Rx Physical Therapy or check out this free report to help you prepare for your next round!
Don’t let a dip in your performance, pain, or injury concerns keep you from what you love to do!
We love to keep people in Appleton mobile, active, and off pain pills - let our expertise go to work for you to help you return to the activities you love.
Don't forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Appleton clinic as part of your Free Golf Back Pain Assessment. Or just give us a call at 920.335.7227.
Until next time,
Eric Wallace, PT
Other Free Resources For Golf Related Pain, Injuries, or Performance...
Read Our Blog - Mythbusters: The Real Truth Behind Golf Fitness
Read Our Blog - Everything To Know About Strength Training For Golf Performance