Exercises to Improve Your Swing
December 28, 2018
by Nick Gonsalves
For many golfers, trying to improve their golf swing without going to the range or a course can be difficult. Some of you may not have the time to hit the range or have a gym membership to help you get stronger in the off-season, both of which could improve your swing. Here are some easy exercises you can do in the comfort of your own home to deduct some strokes off your game for the upcoming season.
Standing Wood Chops: This exercise focuses on strength and flexibility by integrating hips, back, and shoulder movements. Works best with a resistance band, but a medicine ball or free weights can also be used. First, place resistance band under left foot, then with a slight bend in your knees, pull the band up and over your right shoulder in the motion of swinging an axe. Do 8-12 repetitions, break for 30 seconds and then switch sides. 1-3 sets of these are recommended.
Lateral Lunges: Lunges improves your range of motion, strength, and power of the hips from side-to-side movements. This exercise can be done with or without weights. It is recommended you start without weights to get comfortable with the exercise, and then add weights when you feel ready. To start, stand up straight and take a big step to your left, shifting your weight to that side. Keep your right leg extended as your left leg begins to bend (as if you are squatting), while keeping toes pointing straight ahead. Push back up into standing position only using your left leg, then alternate sides. Perform 8-12 repetitions and then break for 30 seconds. 1-3 sets are recommended.
Glute Activation Lunges: These lunges are used to improve mobility in your hips, resulting in more strength and power in your swing. Start by standing with your feet together and hands on your hips, then take a big step forward, bending your leg at a 90o angle or until your thigh is parallel with the floor. Keep back leg firm and straight, step back into the standing position and repeat 8-12 times then rest. Switch legs and repeat steps. 2 sets are recommended.
Front Planks: This exercise helps activate your core muscles promoting stability and strengthening the torso. Lying face down with your forearms on the floor and elbows directly beneath your shoulders, keep feet flexed by keeping your toes pointing to the floor. Clasp hands in front of your face (still facing the ground), your forearms should create a “V”. Your toes and forearms should be the only thing touching the floor. Your body will hover just above the floor as a straight line is made from your shoulders to your feet. Tighten your buttocks, and keep your back straight. Breathe normally. Hold for 30-60 seconds, break, and then repeat 3-5 times. Increase hold time for greater core stimulation.
Side Planks: Rest one forearm on the ground, having your shoulder directly over your elbow. Raise your hips so your body creates a straight line. Hold for 30-60 seconds, then lower back down. Repeat steps 1-3 on both sides. 3-5 sets are recommended.
Spinal Twists: Spinal twists are a great way to increase core strength and torso mobility, when performed correctly, shoulders will receive a good stretch as well. While laying on your back, position your legs so they are at a 90-degree angle (calves should be parallel with the floor). Extend your arms out to your side, keeping palms face down. While keeping your knees together, slowly lower your legs to one side and hover them above the ground for 20-30 seconds. Return your legs to the center position, and repeat on the other side. Do this 1-3 times per side.
The key to these workouts is to keep doing them periodically throughout the off-season, two or three times a week. Doing these exercises once will not improve your swing, you must keep doing these exercises to see improvements in your swing and golf game. Good luck and see you next season!!
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