Golf Exercises For Power – More Strength in your Swing – THE CORE MUSCLES

Golf Exercises ensure you’ll be stronger and fitter on the course. As with any sport, the fitter you are the better you’ll perform. You may think this doesn’t apply to Golf given the individuals often seen on the Golf course, but note – those individuals will never reach their peak. If you want to play at your best and know you’ve done everything possible to do so, you need to keep fit. The fitter you are the More Strength in your Swing.

Adopting an exercise routine will not only increase your stamina and strength on the Golf course, but it will also reduce your risk of any injury. If you are flexible and your muscles are strong you’ll only need to focus on your technique without the concern, or restrictions, of your physical health. Being supple and strong is very important, especially as you get older – getting those extra few yards to your drives and ensuring you don’t pull a muscle or make a movement that causes you to have time off the golf course.

Below are some recommended exercises to help gain More Strength in your Swing. If you are new to exercise, or it has been a while since you have done any, you may wish to consult the following first:-

• Your Doctor – if you have any health complaints
• A Fitness Instructor
• A Personal Trainer
• Your Physiotherapist

The recommended exercises in this article focus on your CORE, please also see our article about the The Best Golf Exercises For Power – More Strength in your Swing – THE BACK.  Keeping the muscles in these areas strong are fundamental to helping you gain More Strength in your Swing. Ideally you’ll do these exercises three times a week. You can mix them up and increase the amount of repetitions you do as you get stronger. As with all exercises, don’t push yourself too fast, too soon. If it’s been a while since you have undertaken any exercise, you will feel a bit achy a few days after doing the exercises. Take care and if at any time it hurts you must stop and check that you are doing the exercises correctly.

THE CORE

The center of your physical fitness is your core (stomach muscles). Keeping these muscles in shape will strengthen your back and help with posture and stability. Below are several exercises which will help improve your core.

THE STOMACH CRUNCH is the exercise we all think of when doing any form of core muscle exercise. The focus here is your abdominals. A great Golf Exercise.

Firstly, lie on your back on a mat. Bend your knees and keep your feet flat on the floor, hip-width apart.Place your hands on your thighs, across your chest or behind your ears. Slowly pull yourself up towards your knees and stretch out your arms and hands as you do so. Focus your eyes on your hands, do not look up, but look ahead. If you neck hurts at this point, it means you are pulling with your neck and not your abs! Try a different placement for your hands. Put them behind your ears and then slide them down, so they go down to either shoulder blade. This will support your neck and also ensure that your abs are working.Hold yourself in the upwards position for a few seconds and then lower yourself SLOWLY (as this still works the abdominals) down to the floor. Repeat at least 5 times.

Remember:-

• Don’t tuck your neck into your chest as you rise.
• Contract your stomach muscles.
• Don’t jerk your head off the floor.

To strengthen your lower abdominals you can try doing some STOMACH CRUNCHES with your LEGS RAISED or use a bench press – whichever you find more comfortable.

Firstly, lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Slowly pull your knees towards your chest, keeping them bent at 90 degrees, until your butt and tailbone come off the floor. Hold for a few seconds and slowly lower yourself down – you are still working your abs at this point. Repeat at least 5 times.

Remember:-

• Contract your stomach muscles.
• Don’t tuck your neck into your chest as you rise.
• Don’t use your hands to pull your neck up.

THE PLANK is an exercise that you may well have to work on over time to get to the point where you can confidently support yourself. It is a great exercise once you have mastered it and will definitely help strengthen your back and core muscles.

Firstly, lie on your front on a mat. Prop yourself up on your forearms and toes. Keep your legs straight and your hips raised to ensure a straight line from head to toe.

Do not stick your butt in the air – if you can do in front of a mirror or ask someone to watch you it may help – everything should be straight/aligned.

Your shoulders should be directly above your elbows. Look down, but don’t let your neck drop, again keep straight. Hold this position for 5-10 seconds, contracting your abs the whole time. Repeat at least 5 times.

Remember:-

• Don’t allow your lower back to sink during the exercise.
• You should be looking at the floor.
• Contract your stomach muscles.

THE SIDE PLANK will help strengthen your lower back and side muscles and is a great exercise to increase strength and muscle tone.

Firstly, lie on your side on a mat and prop yourself up on an elbow,or extend your up so you weight is supported by your hand (as shown in the image below), feet should be on top of one another. Your legs need to be perfectly straight. Now, raise yourself up and make sure your hips and legs are in a straight line. Keep your neck long and shoulders down away from your ears. Contract your abs whilst doing this movement. Hold for 5-10 seconds and release.  Repeat at least 5 times, then swap sides.

Remember:-

• Keep your hips forward during the exercise.
• Don’t let your lower back sink.
• For an easier version, perform the side plank with your knees on the floor.
• Contract your stomach muscles.

THE OBLIQUE CRUNCH will target your side muscles. It is very important to keep these muscles toned and strong to support your stomach and back.

Firstly, lie flat on your back on a mat. Bend your knees and keep your feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor and place your hands behind your ears or across your chest, whichever feels most comfortable. Slowly curl up towards your hips until your shoulders are a few inches off the floor. Hold and then lower yourself down slowly. Repeat at least 5 times, then swap sides.

Remember:-

• Don’t tuck your neck into your chest as you rise.
• Contract your stomach muscles.
• Don’t jerk your head off the floor.

Before playing Golf you should always do a warm up.

WARM UP

Stretch up – pointing your hands to the sky and stretch as much as you can. Repeat 5 times.

Bend down – trying to touch your toes. Repeat 5 times.

Loosen up – your hips by putting your hands on your hips and rocking from side to side and front to back (keep your feet firmly on the ground). Repeat 5 times.

Lunge it – put one leg in front of the other, put keep your feet parallel. Push your butt down towards the ground, bending at the knee as you do so. Keep your back straight and keep your hands on your hips. Do not lean forward. Go as low as you can. Swap sides. Repeat 5 times. (remember to do the other leg!).

Your set.

After your game of golf you should try doing some stretching exercises, to ensure you keep supply and strong.

Please read the second article to accompany this one, focusing on your BACK muscles.