In the world of golf, Tiger Woods set a powerful example in the 1990s by prioritizing fitness over beer bellies. His rigorous fitness routine inspired others, emphasising that these exercises were crucial for improvement.
As the first athlete who played golf, Tiger started the revolution and made lunges, squats, push-ups and more become part of golf parlance, inspiring the generation that followed.
If today, players like Rory McIlroy, Brooks Koepka and Bryson Dechambeau bomb it with the driver, and make a 330-yard drive appear just an effortless whack off the tee box, it is because of heightened awareness on the need to be the fittest and the induction of contraptions that push human endurance to the brink.
The sweat and toil to stand apart from the pack, as Tiger showed, has transcended the boundaries of professional golf, and club players are equally driven to spend quality hours in the gym in their quest of excellence. Needless to say, the emphasis on fitness has lit a desire for excellence that was not on the to-do list a couple of decades back.
Going with the ethos, we bring to our readers a set of 15 critical golf exercises, which if carried out correctly, can lead to low scores on the golf course and broader smiles off it.
Effective body rotation is crucial for a fluent golf swing. Seated rotations are an excellent workout to include in your regime of golf exercises as it improves mobility in the thoracic spine, which will help increase the torque on the swing.
How:
Holding a golf club, sit on a bench or a chair without back support. The club should be in the crooks of the elbows as you hold it behind the back with the arms. Rotate the torso to one side without moving the hips, hold for a few seconds, and then come back to the middle.
Push ups are a fantastic upper-body exercise that can be performed wherever one is without equipment. Push-ups help golfers strengthen their pectoral muscles and boost the stability of the shoulder tissues.
How:
Get down on all fours and put the hands out so that they are just wider than the shoulders. Lift the body off the ground by pushing the floor. Tighten the core and keep the spine straight. Bend the arms to lower the body to the floor, and repeat.
A classic exercise for building overall core strength that is crucial for the golf game. A simple plank works the core muscles, upper and lower body.
How:
Lie on the stomach, support yourself with the elbows and toes, and lift the abs off the floor. Squeeze the glutes together while maintaining a straight back. Hold the posture until failure.
A golfer can produce more power in the swing by having a strong, solid lower body. Squats are a powerful exercise as they engage the glutes, hip flexors, and quads.
How:
Start with the feet hip-width apart for a basic squat. Lean back and bend the knees to a 90-degree angle as though you were going to sit on a chair. Make sure the knees aren’t too far over the toes to prevent injuries.
Lateral lunge is a powerful mobility exercise that enhances the lateral plane flexion and extension motions. This is critical for the rotational movement and weight transfer that take place during the golf swing.
How:
Place the feet hip-width apart as you stand. Step out wide to the side with the left leg. Next, bend the left knee, push the hips back, and lower yourself until the left knee is 90 degrees bent.
Hand walks are a form of preventative maintenance that will let you play golf longer. Making the same swinging motion repeatedly can wear down the body, especially the elbows, after a while. Golf exercises like hand walks make a great companion for the elbows and upper arms.
How:
Stoop down until the hands and feet are on the floor. Move the feet closer to the hands after stretching the hands so they are in a push-up posture. Maintain this motion until you experience a good stretch.
The glutes have an important role in maintaining the strength and stability of the spine. They help keep you playing golf longer by supporting the pelvis. This workout bolsters glutes’ strength.
How:
The upper back should be on the ground when you begin the exercise, with the hips in the air. Keep the feet flat and knees at a 90-degree angle during the workout. Next, raise the hips until the shoulders and feet are the only ones that are touching the floor.
Sword draws are an important activity for achieving the best shoulder rotation. The posterior shoulder muscles and rotator cuff will become stronger as a result of this workout. The swing path will automatically improve, and you’ll hit more fairways when the rotator cuff glides fluidly.
How:
Start with a lightweight dumbbell. Maintaining good golf posture is essential to develop solid golf swing habits. Hold the dumbbell with the hand facing backward, start the movement at the opposite knee. Return the dumbbell to the opposite side, with the palm facing forward this time.
Cat camels are an incredible exercise for golfers as they strengthen the hip, lower back, and core muscles. This exercise is also beneficial for enhancing spine mobility. This workout is perfect for golfers who want to improve their distance and accuracy off the tee.
How:
Place the hands and knees on a flat surface and start the exercise. First, bend forward, look below, and inhale. Next, raise the head and breathe out while extending the back.
One of the finest abdominal workouts on our list targets the four major muscular groups in the abs. The ability to rotate and have good posture makes the core a crucial component of the golf swing. Further, having strong abs makes it possible to move with greater momentum.
How:
Sit in a crunch position to begin the exercise. Then, rotate the medicine ball by touching the ground on either side. Try to keep the feet hovering above the ground as you progress.
A powerhouse exercise, the single-leg deadlift strengthens the lower back, hamstrings, and glutes. It significantly improves the swing and prevents injuries. This workout will also help maintain posture throughout the golf swing.
How:
Pick up a dumbbell in each hand. Draw back one leg as you bow forward. Lower yourself until the dumbbells are as close to the floor as they will go while maintaining a straight back.
The one-arm dumbbell bench press helps stabilise the core while strengthening the upper body. A fantastic two-for-one golf drill for certain.
How:
Lie on a flat bench with a dumbbell in one hand. Extend the arm so that it is straight and the weight is parallel to the shoulder. Lower the weight towards the side of the chest while slowly bending the arm.
This exercise develops the large V-shaped muscles that connect the arms to the vertebral column, known as the lats. These are effective golf core exercises. As the lats play a significant role in clubhead speed, this workout is beneficial for any speed training.
How:
Sit down on the lat pulldown and place support pads beneath the knees. Grab the bar with an upward reach and pull the bar down towards the collarbone.
This intermediate drill is a stability exercise that works on the entire core, including the shoulders, abs, and hips, while also assisting in the development of lower back endurance. This exercise is also exceptional for improving body control and balance and is ideal for beginners who look for core exercises at home.
How:
From the push-up position, raise the right arm and turn the body to the right. Turn around completely so that the left side is facing the ground and the arm is straight up. Hold this stance for as long as possible. Repeat on the other side.
Golfers can greatly benefit from this stretch to lengthen their lats (latissimus dorsi) before the 18 holes.
How:
Begin on the knees and hands. Put the buttocks on the heels and forehead on the floor in front of you. Extend the hands in front, and hold the posture while letting the muscles relax.
(Main image: Peter Drew/ Unsplash; Featured image: Tiger Woods/ Instagram)
Frequently Asked Questions (FAQs)
– What exercises improve the golf swing?
Some of the best workouts to improve the golf swing include seated rotations, bodyweight squats, lateral lunges, hand walks, and drawing the sword.
– What was Tiger Woods’ workout routine?
According to some of his training videos and his own admission, Tiger Woods’ daily regimen included a four-mile jog, weightlifting at the gym, 2-3 hours of range practice, playing golf, practicing his putting, and occasionally playing basketball or tennis.
Robin Bose has covered multi-discipline sport for prominent publications in India like The Statesman and Outlook before being bitten by the golf bug in 2008. He specialised in the sport and covered it ..Read More
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