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Golf requires greater physical fitness than many people realize. Although technique and skill are paramount, having a strong and flexible body can greatly enhance your performance on the course. Incorporating exercises into your everyday routine can help you get into shape and improve your game for golf season, while also reducing the risk of injury.
Effective Golf Exercises
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Incorporate these four exercises into your workout routine 2-3 times per week, along with regular practice sessions on the driving range and putting green.
1. Core Rotations
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A strong core is essential for generating power in your golf swing. Perform standing or seated rotations with resistance, using a TheraBand. Keep your core engaged as you rotate your torso from side to side, mimicking the motion of your golf swing. Aim for 8-12 repetitions on each side.
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2. Single-leg Bridge
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This highly effective exercise targets not only the core muscles but also the glutes, hamstrings and lower back — all crucial areas for generating power and stability in your golf swing. Begin by laying on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms relaxed by your sides with your palms facing down. Extend one leg straight out in front of you, keeping it in line with your hips and maintaining a slight bend in your knee. Press through the heel of your grounded foot and lift your hips upward toward the ceiling. Focus on squeezing your glutes as you lift, keeping your pelvis level and avoiding any tilting or rotation. Complete 8-12 single leg bridges on each leg.
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3. Hip Flexor Stretch
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Flexibility in the hips is vital for achieving a full range of motion in your swing. Start in a lunge position with your back knee on the ground. Slowly shift your weight forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch to the other side. Perform 2-3 sets on each leg.
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4. Plank Variations
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Planks strengthen your core, shoulders and back, helping maintain stability and control throughout your swing. Mix up your plank routine by incorporating side planks, plank rotations or planks with leg lifts. Aim to hold each variation for several seconds, focusing on maintaining proper form.
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Golf and Injury Prevention
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Golf is a physically demanding sport, and injuries are common — especially among amateur players. Remember to listen to your body and consult with a medical professional if you have any concerns or injuries. By identifying potential risks and implementing corrective measures, you can decrease the chances of sidelining injuries and ensure longevity in your golfing journey.
Golf Swing Assessment
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Golf assessments not only evaluate your swing mechanics, but also assess your physical condition, biomechanics and muscle performance. Shirley Ryan AbilityLab's Golf Performance Assessment offers a comprehensive evaluation of your golf-game fitness. Our team of physical therapists will assess your swing and movements through a specialized medical lens.
