4 Golf Exercises that will Improve your Game
Honing your golf game goes beyond the practice range. In order to maximize your play in our two Nicklaus-designed courses in our gated golf course community in Phoenix AZ, members often increase their strength, stamina and flexibility in the gym of our resort-styled clubhouse. Add these exercises to your gym routine to improve your overall fitness and benefit your golf game.
1. Standing Ys
Improve your shoulder mobility and counteract the negative impact of sitting. Begin by standing 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) just wider than shoulder width apart. Next, 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. Make sure to initiate the movement with your shoulder blades, not your arms.
2. Medicine Ball Perpendicular Throw
This exercise builds up your core power, helping your swing speed and muscle balance. Perform this like the medicine ball parallel throw, except start with your hips perpendicular to the wall. Rotate your torso 90 degrees away from the wall, and then rotate 180 degrees and throw the ball at the wall, catching it on the rebound. Repeat for 10 reps, then switch sides.
3. Glute Bridge
The glute bridge is perfect for activating those muscles you've been sitting on all day before hitting the links. Lie face-up on the floor with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Activate your glutes and bridge your hips toward the ceiling, so that only your shoulders and heels remain on the ground. Lower your hips to the ground and repeat.
4. Wall Stretch
This exercise helps correct upper-back and shoulder mobility restrictions, two things that are very important in allowing golfers to perform a fluid and effortless swing. Stand with your feet about 6 to 12 inches away from a wall with your back to the wall. Put your head, shoulders and butt against the wall without arching your back. Put your forearms and elbows against the wall (or rotate them toward the wall as far as possible). Slide your arms up and down the wall in a slow and controlled motion. On the downward movement, pinch your shoulder blades together trying to get as much range as possible in both directions.
With these tips, you can improve your golf game and stay on track to fitness, wellness and a healthier and happier you.