In order to improve your golf game, you can employ certain exercises that stand to improve your golf swing, resulting in lower scores. If you are fortunate to play golf on a regular basis, you might not have the time to head out to the gym for a workout directed at helping your game. If that’s the case, there are certain exercises you can do right in your own home with or without weights.
The Home Exercise Regimen for Golfers
It should be comforting to know you can still work on you golf game while stuck at home with the kids. By designing an exercise regimen that will improve your physical fitness, strength and flexibility, you can effectively improve your golf swing and subsequently lower your golf scores. Here are some suggested areas of focus.
Upper Body – Sports science has shown that much of the speed in your golf swing is generated by your upper body. By choosing a group of exercises that improve strength in the chest, shoulders and upper back, you can generate more speed to point of contact. The lifting of the arms away from the chest with dumbbells is a great way to strengthen chest muscles. Multiple repetitions with lighter weights work better for toning. For the shoulders, range-of-motion exercises such as arm swings will improve flexibility. Push-ups are a good source of exercise for strengthening and toning of both the chest and upper back muscles. Finally, simple isometric exercises such as pressing the palms together are good for the arms and wrists.
Your Core – The core of your body (lower back and stomach area) provides stability during your golf swing. Exercises for the back are particularly important as a way to prevent injuries as most golfing injuries occur in the lower back area due to weakness or instability. Simple isometric exercises like tightening your stomach muscles for a period of time are an easy way to tone the stomach area. Other exercises like crunches, sits ups and leg lifts provide optimum strengthening exercise for both the stomach area and lower back simultaneously. Side to side hip rolls are a great way to improve flexibility in the hip area. Remember, you need to use caution when developing your core regimen in order to prevent injuries from over-doing it during initial exercise sessions.
During your golf swing, you legs provide the stability that is needed to stay on target with the golf ball as you approach contact. Exercises that focus on the quadriceps and calves will improve overall stability. The best exercises for these areas are squats, toe presses and leg-presses. These types of isometric exercises are designed to provide muscle tome without building mass. You also want to find some exercises that will strengthen the hamstrings. They endure a lot of pressure as you walk up and down hillsides while chasing your ball around. Hammy injuries will make your golf outings few and far in between.
Kinetically, the golf swing requires your body to do things it was never intended to do. In order to deliver a consistent golf swing without getting injured, you need to focus on maximizing your flexibility. While some of the exercises mentioned above might help in this area, you want to find a set of exercises that serve to stretch out joint areas around your knees, elbows and shoulders. Shoulder rolls and other motion exercises (arms swings, leg kicks, necks rolls) are all useful ways to stretch out joint areas.
By now, it should be clear there are plenty of exercises you can employ in a designed at home golf workout that you can do while watching a PGA tournament. By using this regimen on a regular basis, the results should appear in short order as you start to see improvements in your golf swing, which almost always lowers your handicap.
Leon Edward is the Mind Power Expert Author at SelfGrowth and while most of his articles are focused on Cognitive health for personal growth and top mental performance in business and health, he also is a fan of the game… optimizing our mind for success on the golf course is a passion as well. Disabled now himself, helping others at this mental state and positivity is a purpose.
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Leon Edward’s , The Golf Mindset: Mastering Mental Toughness on the Course is a comprehensive guide that provides golfers with the tools and strategies needed to develop a strong and resilient golf mindset. Whether you’re a beginner or a seasoned pro, this book can help you improve your mental game and achieve your full potential on the course.
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