Conditioning Exercises for Improving Golf
Focus on Core Strength and Flexibility
Golfers need to focus on technique to see improvement, but two basic components of conditioning can improve your golf fitness and reduce your risk of injury.
The two areas to focus on include core strength /stability and flexibility exercises. The muscles of the core are the powerhouse and the foundation of your golf swing so proper conditioning will make a huge difference in the power you get from your long shots. Good core strength also allows you to have more endurance so your short game is more precise, fresh and controlled. The core exercises work the muscles of the abdominals, back and hips. Many other muscles attach to this area so the midsection is considered the foundation of all movement.
Golf and flexibility go hand in hand and you need to spend a bit of time on range of motion for the perfect golf swing. If your muscles are tight and not flexible you will have reduced range of motion and a short swing. Pro golfers have amazing range and a fluid swing, in large part because of flexibility in the shoulders, torso, and hips.
Golf Core Training
Include Golf Core Training in Fitness Program
Once you have incorporated the golf flexibility and golf balance exercises into your your golf fitness program, it is time to move on to the next section of your program.
And that next step is golf core training. Core training is a buzzword in the golf world, and with good reason.
"Core" refers to an anatomical area of the body. The easiest way to think about the core is this: It is all the muscles, bones, and ligaments from just above your knees to just below your chest. The core includes all the anatomical structures on the front, sides, and back of your body. For example, the core includes your lower back, abdominals, obliques, and many more muscles.
Execution of the golf swing requires you to maintain a set spine angle, specific postural position, and develop rotational force. These elements of the swing all require strength, endurance, and power from the muscles of the core. Therefore, it is necessary in our golf fitness program to address the core.
I suggest the implementation of your golf core training exercises following your flexibility and balance exercises.
An ideal core exercise for golf is the Torso Extensions. The exercise places your body in a similar position to that of the golf swing and develops strength, endurance, and power in the core. You'll need to have - or have access to - fitness tubing for this exercise.
Golf Core Training Exercise
Torso Extension: Use the Dominus swing trainer to help strengthen your core – see how An ideal core exercise for golf is the torso extension. This exercise places your body in a position similar to the one you're in during the golf swing, and develops strength, endurance, and power in the core. Do this one after you've implemented your flexibility and balance exercises.
(Be sure you are in good health and cleared by your physician before beginning any type of exercise program.)
1. Grasp the handle of the Dominus swing trainer. Keep elbows next to torso with your swing trainer parallel to the ground. Place the feet slightly wider than shoulder width, knees bent and torso upright.
2. Allow your hands to shift to the sides of your body. Rotate your shoulders and hips from left to right. Pulling the arms across the front of your body. Continue to rotate at a high rate of speed until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body.
3. Return to the starting position and repeat for 8-12 repetitions.
I suggest performing this core exercise 3-4 times per week for the greatest benefit.