When amateur golfers have a poor round, they usually blame their clubs. They curse them or throw them or slam them into the ground. After they calm down, they realize, maybe it’s not the tool, but the carpenter that is using the tool. In other words, the clubs aren’t causing the issue, the golfer is. Contrary to popular belief, it may not be a result of faulty mechanics, but a result of weakness and poor flexibility.
Like a baseball swing, a golf swing requires you to generate a lot of torque in your core and shoulders. Often, amateur golfers do not have the flexibility or strength to hold up over an 18-hole round. Fatigue will cause you mental anguish on the course. It can lead to poor mechanics that cause the ball to go in any direction.
As with any sport, there are a number of workouts that will improve your golf game. Recently, MensFitness put together a list of workouts that will help open your hips and shoulders, and strengthen the muscles that matter.
The Purpose: This exercise to increase the flexibility of your core. This will allow you to rotate further in your backswing.
How To: Sit on a bench with your knees close together. Put a golf club behind your back and wrap your elbows around a club. Then rotate to one side, twisting your back. Hold this position for two seconds. Then twist the opposite way. Do this 10 times for each side.
The Purpose: Improves shoulder flexibility and mobility.
How To: Stand bent over at the hips with your back flat and chest up. Hold a golf club with your palms facing up. Use your shoulder blades to lift your arms into a “Y” position; then return to the original position. Do this 10 times to complete one set.
The Purpose: Builds strength in your elbows and shoulders.
How To: Stand up and bend forward at the waist. Kep your knees straight as you extend your hands to the ground. When you are on all fours, walk your hands outward until you are in a push-up position. Then walk your hands back in towards your feet. Complete one rep by standing up. Repeat this 10 times to complete one set.
The Purpose: Helps build strength and mobility.
How to: Lie on one side with your bottom leg extended out straight and your top leg bent with your knee touching the ground. Rotate at your waist until your top shoulder is touching the ground, or as far as you can go. Hold the position for two seconds and then release. Do this 10 times per side to complete one set.
Lateral Pillar Bridge
The Purpose: Opens hips and loosens back.
How To: Lie on one side with your legs stacked on one another. Lift the bottom side of your body off the floor. Hold this pose for three seconds. Do 10 reps on each side. An important note here is to keep your body in a straight line, similar to when you are doing planks.
Medicine Ball Parallel Throw
The Purpose: Strengthens muscles that are important to your swing.
How To: Start by standing and facing a wall. From about three feet away, hold a medicine ball around waist level, rotate, and toss the ball against the wall. Then catch the ball and repeat this from the other side. Do this exercise for 10 reps each side to complete one set.
Medicine Ball Perpendicular Throw
The Purpose: Improve swing speed and power by strengthening core muscles.
How To: Just as you would with the medicine ball parallel throw, start this exercise standing three feet away from the wall. The only difference here is that you should be standing perpendicular to the wall, not parallel. Pick up the medicine ball, hold it at waist level, then twist and throw. You should do this exercise for 10 reps n each side for one set.
The Purpose: Stabilize shoulders and back.
How To: This exercise is just like a normal pushup, but it has a small twist. Instead of doing pushups with your hands and feet on the floor, your hands will be on the physioball and your feet will be on the floor. Then do a pushup as you normally would. Do this exercise 10 times to complete one set.
Dumbbell Bench Press – One Arm
The Purpose: Builds chest strength and shoulder stability.
How To: Lie down on a bench with half of your body on and half of your body off. Then take one dumbbell and raise it straight up. Drop the dumbbell down until your elbow is horizontal with your chest, then press the dumbbell back to the starting position. Do this 10 times for each side of your body.
The Purpose: Loosen hips and activate lower back.
How To: Lie on the floor facing up with your legs bent at 90 degrees. Keeping your knees together, lift your hips up as far as you can. Be sure to keep your shoulders and hips on the floor. Repeat this ten times to complete one set.