Mastering the right exercises helps you in dealing with your clubs, properly positioning your body, and of course, it contributes to your performance. It helps prevent injuries too. While your muscles are strengthened, it’s easy for you to move and take balance while moving.
Golf swings require moving variety of muscles and flexibility ensures that your muscles and joints move smoothly without affecting you swing. Some golfers, when fail, blame their gripping of club-heads, or think that they have picked the wrong clubs. Well, it’s not purely about clubs. It’s more on your strength!
To improve your strength, it is important for every player to perform recommended exercises. Staying fit does not only helps you make a good shot, or improve performance in golf. In general, having good and proper exercise prevents you from diseases, and allows you to have comfortable and healthy life.
As a golfer, one should improve flexibility of feet, ankles, hips, and spine to increase your rotational motion. You’ll definitely make a powerful swing and make ball o farther when you maintain good body alignment. This is only achieved when you practice more and of course, making your body strong.
The following exercises would be helpful to you! Ready? Here we go!
1. Standing Wood Chop
This kind of exercise is helpful for golfers as it integrates the movements of hips, back and shoulders, in which need strength in order to make a good golf swing. Such exercise too improves flexibility in which, as we have discussed earlier, necessary for golfers. To perform it best, one can use a cable system. A resistance band, medicine ball or free weight will do.
If you’re using a resistance band, place it beneath your left foot.
Bend your knees, pull the band overhead to your right. Imagine you are swinging an axe across your body.
Do pulling for 8 to 12 repetitions, and take a rest for about 30 seconds.
Switch sides, and repeat it for 3 times.
Variation: You can also attach the band to a cable on the right and set the weight to 15 pounds. Pull the rope down to your left knee, again like swinging an axe across your body.
When using a MediBall:
Place your feet a little wider, slightly bend the knees and bring the medicinal ball to your left shoulder.
Exhale, and bring the ball diagonally toward your right knee. Again, imagine that you are
chopping a wood with an axe.
Do this in in three sets, with 15 repetition on each side.
2. Lateral Lunges
This kind of exercise helps you improve the range of motion, strength, and power of your hips. It is done through working them in the frontal plane with side-to-side movement.
Stand in your feet with shoulder width apart, and hands on hips.
Inhale: Step out to the right and shift your body weight over your right leg, squatting over a 90 degree angle at the right knee.
Try to sit down with your butt, and keep your back as upright as possible.
Exhale: Push off and bring your right to the center to complete one rep. finish all reps on this side and repeat on left side to complete one set.
Make sure to keep your toes pointing straight ahead.
Perform 8 to 12 repetitions in alternate legs. Rest for 30 seconds and repeat 1 to 3 times.
3. lute Activation Lunges
This exercise improves mobility on your hips, which may result to greater strength and eventually powerful swing.
Begin with your feet together while hands are on the hips.
Step forward, bend the front leg at a 90 degrees angle. You can do more bending unitl your thigh is parallel to the floor.
Keep your back strong and straight.
Step back on the original standing position.
Repeat the process for 8 to 12 times.
Alternate legs 1-3 times, with rests in between.
4. Front and Side Planking
This exercise is great for strengthening the muscles of the interior core. Plank exercise come with many different options depending on the range of difficulty. Though planking is commonly used by many, it is not usually performed correctly especially beginners.
Set yourself up so your forearms and feet are on the floor. Elbows are directly below shoulders.
Position your body in a straight line from head to heels. The spine should be in neutral alignment.
Take a deep breath into your belly through your nose, then exhale.
Try to hold on that position for 15 seconds.
Foot position on that of front planking. Set yourself up so your one side is facing the floor.
Keep your hips and ribs stacked, and spine on neutral alignment.
Keep your chin tucked.
Breathe through your nose and out through your mouth.
5. Supine Spinal Twists
This type of yoga exercise helps you stretch the glutes, chest, and oblique’s. It improves spinal mobility. Moreover, it helps you with digestion. Supine Spinal Twists can be done during your cool down session of your exercise.
Lie down on your back.
While bending the knees, put the soles of your feet on the floor. Knees pointing up toward the ceiling.
Lift your hips slightly off the floor by pressing into your feet. Shift them about an inch to your right. This step sets your hips up to stack one on top of the other when you move into the twist.
Draw your right knee on your chest while extending your left leg flat on the floor. Keep your left leg actively flexed.
Cross your right knee over your mid-line to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. You can hook your right foot behind your left knee if you like.
Open the right arm to the right. Keep it in line with shoulders. Rest the left hand on your right knee. Turn your palms toward the ceiling.
Turn the head to the right and bring your gaze over your shoulder to your right fingertips.
Release your left knee and your right shoulder toward the floor.
Hold the pose for five to ten breaths before rolling into your back and drawing your right knee into your chest.
Neutralize your spine. Release both legs to the floor and breathe before doing the reverse side.
The above-mentioned exercise should be done at least 3 times a week. But exercise would not be effective when not paired with discipline especially in taking food. One must see to it that he/she is taking healthy foods along with the exercise to achieve the desired strength when playing golf.
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