To what extent does physical fitness factor into the game of golf? If you look back at the history of golf, you’ll see that fitness was not a major priority of the sport’s practitioners. Since even the top pros seldom go to the gym, you won’t see many of them strutting ripped down the fairway. That’s why at home golf workouts for more power is so important. I like these at home golf workouts because I can do them at my own pace and when I’m taking a break from work.
Things changed dramatically when Tiger Woods arrived. He was a professional golfer, and he worked out relentlessly to be in peak athletic form for competition. Through his actions, the tide of the game was turned. Professional golfers nowadays are subject to rigorous fitness routines, and almost every collegiate golf program has a strength and conditioning coach.
Increase Your Power Like a Pro Golfer
In order to compete at a higher level, athletes like Rory McIlroy and Brooks Koepka have benefited from regular gym sessions. They’ve been able to improve their play on the course as a result of this. If the best golfers have benefited from certain workouts, then you should see an improvement in your own game if you try them out. Flexibility and muscle growth go hand in hand. Just what kinds of golf-specific exercises do you find most helpful? We’ve compiled a list of our favorite 10 workouts and we think that they are the best approach to improving your golf fitness.
First, you may make your swing faster, which will enhance your shot distance, by building strength in the right muscle groups. If you want to enhance the speed of your club swing, you should first focus on your flexibility and balance. Lastly, amateur golfers often fail to fully appreciate the role that endurance plays in the game. Do you find it tough to finish rounds? Even though your round was outstanding over the first 15 holes, you were unable to “bring it home.” It’s likely that you’re feeling exhausted. Golf game is a physically demanding activity that requires extensive time spent outside in the harsh heat. By carrying out the appropriate golf exercises, you will be able to finish your game and maybe even head out for an “emergency 9.
Lunges With A Turning Movement
For this exercise, it’s a good idea to use a small medicine ball, sometimes called a heavy ball. This workout is a good warm up for your entire body. Standing with your feet together and the ball close to your torso is an excellent place to begin. While bending your left knee toward the floor, step forward with your right foot.
Maintaining this stance, rotate to the right by rotating your arms, ball, and torso. You may double back to where you began by turning around until you reach the center. Do 20 reps, and switch legs. Performing this golf drill regularly can help you gain strength, enhance your balance, and increase the rotation of your swing.
Alternate Lateral Jump
If you want to enhance your driving distance on the golf course, you need to strengthen your lower body, and the best golf workout for this is the alternating lateral jump. You’ll be jumping from side to side, but like any good golf exercise, you need to pay attention to your technique to get the full benefits.
You’re looking for this move to have a major effect on the outcome. It is crucial that you load up before each jump and use the muscles in your lower body in order to perform successfully. When leaping back and forth, you don’t have to cover great distances, but you should be sure to keep your body in constant motion from side to side.
Cat & Camel
The Cat and Camel exercise may help golfers with lower back flexibility and core stability. You’ll strengthen your core and lower back while also working your hip flexors and obliques. Get down on your hands and knees first. Your legs and hips should be roughly shoulder-width apart, and your hands should be flat on the floor.
Start by lowering your head and arching your back while you take a deep breath through your nostrils. Bring your back down and as you exhale, strive to elevate your rear end up towards the ceiling as you bring your back down. You should strive to maintain each pose for at least five seconds and perform 10 repetitions. In time, you’ll be able to increase the number of sets you’re performing.
If you want to increase your swing speed and leg strength, the split squat is a great exercise to try. One further benefit is that it helps with balance. A bar is not required for this golf exercise, but we recommend holding one behind your head so that your shoulders can bear the weight. Your starting position will be a tall, upright stance with both feet flat on the floor. Balance precariously on one foot and take a big step forward.
Now, as you lunge forward, bring your leading knee to meet your leading foot. You want your rear knee to be almost flat on the floor. When doing the squat, keep your head up and your gaze forward. Hold this stance for a few seconds before getting up from a lunge. Repeat this process 10 times. You’ll be able to increase the load you’re carrying by advancing through the game’s stages.
By doing the Sword Draw, you can strengthen your shoulders for better external rotation. This part of your golf-specific workout requires the use of a dumbbell. Assess your health status and decide what your ideal weight should be. Hold your feet at the same distance apart as you would in a regular golf stance.
With your palm facing away from your body and your thumb pointed towards your left hip, hold the dumbbell in your right hand near your left hip. Raise the load straight over your head and to the right, twisting your shoulder as you do so. If you complete this move correctly, your thumb will point behind you. We recommend that you do many sets of 15 and that, as your strength increases, you progressively increase the weight of the dumbbells.
You may not have given this a lot of thought, but poor internal hip rotation may cause serious issues with your golf swing. The Hip Drop is a golf-specific exercise that may help you build strength in this region. This is a great warm-up stretch before every game.
Start by sitting on the ground with your legs spread as far apart as you can and your knees brought up to your chest. As you walk, rest one hand on the ground on either side. Using one leg at a time, rotate your knee inward and bring it as close to the ground as you can. The resulting hip stretch should be quite relaxing. Lift your legs a number of times that you can manage easily.
One of the best at home golf workouts you can ever do. You’ve certainly heard of a thing called a “push-up” before, and although you may not consider it a crucial part of a golf exercise, the truth is that it offers a variety of benefits. Push-ups, which can be done with little equipment, are one of the best (and easiest) techniques to strengthen the upper body.
Given that you already know the fundamentals, I’ll simply give you a few recommendations to make sure you’re doing them right while doing a push-up. Keep your back flat and parallel to the floor at all times. It’s crucial to keep your abdominal muscles tight at all times. Learn how to balance your body’s weight by standing on your toes.
Single Leg Deadlift
Golfers may strengthen their glutes, hamstrings, and lower back with the aid of the Single Leg Deadlift exercise. By incorporating them into your practice on a regular basis, you can strengthen your back and enhance your swing. At first, stand with your feet together and a dumbbell in each hand. To begin, assume this position. The weights should now be dangling in front of your thighs. Put your head down and bend forward while kicking back one leg.
Maintaining a straight back, lower yourself until the dumbbells are as close to the floor as possible without touching them. Put yourself back in the same position you were in before. Complete three sets of ten repetitions on each leg, and as your strength increases, challenge yourself by increasing the weight. To get the desired results from these workouts, good form is much more important than using excessive weight.
A Tilt Of The Pelvis
Swinging to a golf club puts strain on your hip and lower back muscles. It’s possible that this will be unpleasant. Uncomfortable pain and discomfort may develop in these areas if they are not cared for properly. Simple but effective, the Pelvic Tilt is a golf-specific exercise that strengthens the pelvic and lowers back muscles. Place yourself flat on your back with your feet flat on the ground and your knees bent.
You should clasp your hands like this behind your head (this position is similar to the starting position of a Sit Up). Tightening your abs, buttocks, and thighs can help you engage your low back and press it down toward the floor. To improve your golf swing, try beginning with a lower number of repetitions and increasing them as you go.
Squats While Doing Rotations With A Medicine Ball
This is a fantastic all-around exercise that can help you build core strength and improve your balance. A medicine ball is required, and you should choose one of the suitable weight training for your needs. You’ll be beginning in a standing position with the medicine ball near your right foot. Squat down and hold the ball tightly with both hands.
Extend your arms fully as you stand up and bring the ball up to your left hand. Do this in one continuous motion. Adopt a low stance and put the ball back where it was. Work both sides of your body and do as many repetitions as you feel you can.
Rotations While Seated
Because they can be done from a sitting position, Seated Rotations are among the best golf exercises for improving rotational mobility. One of the most important aspects of your swing is to refine it if you want to go faster. Straddle two benches with your body, and grasp a club in the crook of your elbows, as shown. Maintain an erect stance at all times. Keep your hips still and rotate your body to the right for several seconds. Get back to the starting point and continue on to the other side. Get to 10 in both directions.
Conclusion At Home Golf Workouts For More Power
Individual differences in age, degree of fitness, and overall body coordination all play a role in determining the optimal golf workouts for each given player. You should try each of these golf drills, but if one seems too challenging, you may skip it and come back to it later. The goal is to improve one’s physical condition to the point that golf becomes a viable competitive option. Make a plan to exercise that fits your lifestyle and your objectives. Set aside time each week to complete a new exercise from this list, and stick to your plan.
You will feel better overall, be able to hit the golf ball farther, and reduce your risk of being hurt less often. The explosive power of power training will increase the power of your golf swing, and that’s called power development. A great golf exercise, in other words, means powerful golf swings. And if you are a dedicated golfer, you should know that the good exercises and the maximum power that you give will make a huge difference in your golf season.
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ABOUT THE AUTHOR
Jim has been an avid golfer and golf fan for over 40 years. He started a YouTube channel called Golf Plus about a year ago and it has been wildly successful. It only made sense to expand and reach more golfers with this site and social media. You can learn more about Jim and Golf Plus Media Group by visiting our About Page.