Exercise Tips for Better Golf


Golf is ballistic, involving sudden moments of exertion. It’s also one-sided: Players swing 75 to 100 times from one side of the body, which can often create muscle imbalances and overuse injuries. (If only we were all ambidextrous and could play righty on the front nine and lefty on the back nine.)

So before you consult a swing coach, take a close look at your physical fitness. Chances are, the key to a better game on the links is a better off-the-course training program that creates the flexibility and mobility to execute a proper swing. (Remember: If you think you’re injured, or you’re feeling pain during a workout, immediately stop and consult a doctor.)

Here are a couple of great exercises for your golf swing:

1. Seated Rotations

Why you should do it: These will improve your rotational mobility, a key component of the golf swing.

How to do it: Sit straddling a bench, or squeeze a pad or towel between your knees. Hold a club behind your back with your arms, so it sits in the crook of your elbows. Set your palms flat on your stomach and maintain your posture. Without moving your hips, rotate your torso to the right and hold for two seconds. Return to the starting position, then continue to the left and hold for two seconds. Alternate sides, 10 to a side.

2. Standing Ys

Why you should do it: Improves shoulder mobility and also counteracts the negative impact of sitting.

How to do it: Stand bent over at the waist with your back flat and chest up, as if you were about to do a deadlift. Hold a golf club with a supinated grip (palms facing up). Pull your shoulder blades back and down and raise your arms over your head to form a Y. Return to the starting position. That’s one rep.

Pro tip: Make sure to initiate the movement with your shoulder blades, not your arms.

3. Handwalks

Why you should do it: To prevent “golfer’s elbow” and reduce the risk of shoulder injury.

How to do it: Start standing up. Bend forward at the waist and set your hands on the ground so you’re on all fours. Slowly walk your hands out into a pushup position. Then, making sure to keep your knees straight, walk your toes toward your hands.

Once you’re starting to feel a stretch, walk your hands back out and repeat for a total of 10 reps.


Contributor:  Jake Z  (CPT)

xoxo, Rosanna
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