Whether you are a novice or a pro, golfers can benefit from incorporating strength and mobility exercises into their regular practice. Not only do these exercises make you more agile and powerful out on the course, but they also help prevent injury. Let’s take a look at 8 top-notch strength and mobility exercises that every golfer should add to their fitness routine.
Medicine Ball Chest Pass
This exercise is great for improving power in your upper body. Start by holding a medicine ball with both hands while standing facing a wall about two feet away from it. Then, throw the ball against the wall as hard as you can, catching it when it rebounds back toward you.
Make sure to use your core muscles during this exercise, which will help generate more power when throwing the ball against the wall. Repeat this 10 times for 1 set of reps.
Single Leg Deadlifts
Single-leg deadlifts are perfect for increasing balance, stability, and core strength—important elements of golfing performance. Start by standing on one leg with your knee slightly bent and your arms outstretched in front of you for balance.
Then, slowly lower yourself towards the ground while keeping your back straight until you feel a stretch in your hamstring muscle group—but don’t touch the ground! Use your arms to help pull yourself back up to starting position before repeating on the other side ten times each side for 1 set of reps.
Wall Squats
Wall squats are ideal for strengthening your lower body muscles and improving flexibility in your hips and ankles—key focus areas for golfers.
Begin by leaning against a wall with feet shoulder-width apart and toes pointed forward, then slowly slide down until both knees form 90-degree angles (knees should be directly above ankles). Hold this position for at least 30 seconds before pushing off to return to the start position; repeat this 10 times for 1 set of reps.
Shoulder Rotations with Resistance Band
This exercise helps improve shoulder mobility which is essential to getting full extension during swings without risking injury or compromising power output potentials.
Secure one end of an elastic band around a secure object (e.g., door knob) at chest level, then grip it with both hands in front of you with palms facing down and elbows bent at 90 degrees; extend arms straight out in front of you while rotating palms up towards ceiling then rotate back down again (keeping arms still extended).
Perform 3 sets of 10 reps on each side, resting between sets if needed.
Standing Hip Flexor Stretch
Standing Hip Flexor Stretch is an effective exercise for improving mobility and increasing strength in the lower back and hip area. To perform this stretch, start with your feet shoulder-width apart and your arms extended outwards.
Next, bend one knee while keeping the other leg straight, using the walls or a sturdy post to support yourself if needed. Hold this position for 15-30 seconds before repeating on the opposite side. This exercise will help improve flexibility in your hips and glutes, making you more agile on the course.
Seated Torso Twist
The Seated Torso Twist is a great exercise to increase mobility and flexibility in the lower back, hips, and torso. To perform this stretch, sit on the floor with your legs extended outwards in front of you.
Next, cross one leg over the other and twist your body so that your shoulders are facing towards the opposite side. Hold this position for 30-60 seconds before repeating it on the other side.
This exercise can help you improve your range of motion while playing golf, making it easier to swing with power and accuracy.
Alternate Lateral Jump
The alternate lateral jump is a great exercise to improve balance, agility, and stability while playing golf. Begin in an athletic stance with your feet wider than shoulder-width apart and arms at your sides. Jump towards the right side, landing on both feet, then quickly switch direction and jump towards the left side.
Continue alternating back and forth for 10 reps 15 reps. This exercise will help improve your balance and power while playing on the golf course.
Bird-Dog Planks
A strong core is essential for good posture, which leads to improved ball striking and better accuracy from tee to green. A great way to activate your core muscles is by doing bird-dog planks on an unstable surface like a pillow cushion.
Starting on all fours, lift the opposing leg behind you until it is parallel to the ground, then extend one arm out in front of you. Hold this position for 10-15 seconds before switching sides and repeating 3 sets of 10 reps on each side.
Best believe, after completing these exercises, you will feel like a casino jackpot winner. Incorporating strength and mobility exercises into regular practice can benefit golfers regardless of skill level or experience—from amateurs looking to improve their game to pros trying to stay injury free on the fairway.
The 8 exercises outlined above are just some examples that can help any golfer get fit for peak performance on the course. Therefore, if you want to take your game to the next level, add these exercises to your practice routine.
