We’ve picked the best golf workouts for you. They are simple to do, and won’t take much of your time. So here they are, the three essential golf workouts you should do.
1. Hip Crossovers
Lower back and hips are two very important muscle groups for golf. Both of these muscle groups will be the dominant force for your swing.
They are also some of the most injury-prone muscles. Hip crossovers target both of this muscle groups in a single stretching exercise, making it a two-in-one exercise for great efficiency and benefits.
If you ask me which is the most important stretch in golf workout, the hip crossover is definitely on the top of my list! With that being said, it’s no wonder that it is the first one we will discuss today.
The core movement of this exercise is the rotation of the lower body. This rotation will stretch the tendons and muscles in your hips, lower back, and secondary muscle groups like the hip flexor.
Your golf swings are dictated by this rotation of your lower back and hips, and that is why the flexibility of these areas are so important. Both the top of your backswing and the follow-through will be dramatically improved if you have strong and flexible lower back and hips.
The hip crossover is a fairly simple exercise. Yet, it is important to maintain the correct form during your stretches to get the most benefits. Here is how you should do it:
- Lie face up on a yoga mat or on the ground, arms stretched straight to your sides. Bent your knees roughly one foot wider than a shoulder-width. Heels flat at all times. This is your starting position.
- Rotate your bent legs to the left first until they touch the ground. Hold for as long as you can (30-seconds is good). Go back to the starting position slowly.
- Repeat step number two to the other side. This is one repetition.
- Do six repetition for each direction. The key to this exercise is maintaining flat shoulders on the ground, and tighten your abs.
2. Leg Swings
The leg swing is a very simple exercise, yet you shouldn’t underestimate its benefits.
The leg swings will maintain the flexibility of your legs, hips, and thigh, which are all very important in maintaining a proper stance.
Not to mention, the leg swings will also help you prevent injury to those areas.
You can do the leg swing by standing against the wall, or by using a golf club as a pole (meaning, you can do it between rounds). Here is how you do it:
- Stand roughly with your feet a shoulder-width apart. Hold the golf club as a balancing stick in front of you, hold it with one hand
- Keep your upper body parallel to the ground at all times, swing one leg forward and backward.
- Repeat for ten full swings, and repeat on the other leg (switch hand).
Very simple to do and will not take much time, a must-do before a round.
3. The Mini-Band Walk Forward
As the name suggests, for this exercise you will need to prepare two mini-bands. It is very affordable and easy to get. Not to mention, it is useful for many golf-related exercises. You should definitely grab one.
The mini-band walk forward targets the glutes, which is the key in maintaining a stable stance, an important base for your swing. Actually, many golfers failed to reach a higher swing speed because their glutes are not strong enough.
It is also very simple to do, and you can do it before a round. Here is how you do it:
- Place a mini-band above your knees, and the other one around your ankles. This is the starting position.
- Walk forward, keep your steps small. The key is to bent your knees so that they are over your toes throughout the walk.
- Keep a straight posture, it is important to maintain your lower and upper back straigh at all times. Do it for 10 steps for a start, you can increase as you become comfortable with it.
Did you enjoy the article? I certainly did! This is simply an introduction to the world of golf workouts – if you’d like to find out more, I recommend that you check out this in-depth article.
These three simple exercises can easily be done anywhere, even on the golf course between rounds. A proper warm-up and stretches can significantly affect your performance on the course, and there is simply no reason to neglect these exercises – including for tough exercises such as hitting a draw.
Please do leave a comment or contact us if there are any questions, and don’t forget to share this with your fellow golfers.
About the author:
Jordan Fuller is an experienced golf coach who has been training beginners over the last 25 years. After seeing the same mistakes being made over and over again, he’s decided to create a universal golf resource that sums up everything he’s seen and learned. It’s called Golf Influence. One of the articles he’s the most proud of is on how to improve one’s golf swing.