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Five great exercises for golf

Golf Care, 3rd March 2015

Five great exercises for golf

It’s not necessary to be a perfect physical specimen to be successful at the game of golf – a glance at the body shapes of some of the best players in history is evidence of that. But, being supple and strong is undoubtedly a benefit to the golfer. By improving your core strength, you’ll find you have more stability through the swing, and so greater control. You might just add a few extra yards to your tee shots and maybe prevent yourself sustaining an injury. Here we take a look at five great exercises for golf.


  1. Hip Crossovers


Lie on your back with your arms to your sides, your knees bent and your feet a little wider than shoulder-width apart, heels on the ground. Now twist your bent legs to the left until they reach the ground, then twist them to the right. Alternate sides while keeping your shoulders on the ground and your core (abdominal muscles) tight. This exercise will strengthen your hips and lower back.


  1. Slow sit up


Lie flat on your back with your arms pointing straight behind you, biceps on ears. With your legs flat to the floor, slowly begin to raise yourself to a sitting position, keeping your legs still.

Engage the core to lift yourself slowly and steadily with your arms slowly moving over until your hands reach to your toes. Then slowly lower yourself back down to the starting position, keeping a straight back and a tight core. Repeat 10 times.


  1. Full body stretch


This is one of the great exercises for golf. Stand with your back straight and arms to your sides. Step forward into a lunge with your left foot, keeping your right leg straight behind you, with your right toe on the floor. Place both palms on the ground to the right side of your left foot and hold the stretch for five seconds.

Now rotate your left arm and chest, pointing your left hand to the sky. Stretch as far as you can and hold for five seconds. Take your hand back down and repeat with your right arm, rotating in the other direction. Repeat the process with the right foot forward, left foot back.


  1. Simple squats


Stand with your feet shoulder width apart and legs straight. Slowly bend the knees keeping your back and neck straight, push your bum back and down until your quads are parallel to the ground. Hole that position for five seconds before slowly returning to standing position. Repeat this 10 times. This will strengthen your quads, glutes and core.


  1. Front/side plank


These great exercises for golf will help you to activate core muscles, promoting stability and strength in the torso. Lying face down, place palms flat on the floor to the sides of your shoulders. Push away from the floor until your arms are straight. Keep your back flat and engage your abdominal muscles. Hold for 20 to 60 seconds and release back down onto the floor. Repeat three to five times.


For side plank, start by lying on your side with your legs stacked one on the other. Rest your body on your forearm with your shoulder directly over your elbow. Lift your hips so that your body is in a straight line. Hold for 20 to 60 seconds and lower yourself back down. Repeat three to five times on each side.


If you take half an hour every day to run through each of these five great exercises for golf, you’ll increase your strength and flexibility. Not only will they make you feel great, but doing them could also knock shots off your score – worth trying!


Have a look at some of the exercises the world’s number one golfer does to keep on top:

If you enjoyed reading this blog, why not check out our previously written blogs:

’10 Greatest Golf Shots Ever’

‘5 ways to hit the ball further’

‘The most unusual incidents and injuries on the golf course’

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