Golf is a sport that requires both power and finesse. You need to be able to generate a lot of power to send the ball flying down the fairway, but you also need to have a lot of control over your swing. This means you need to be strong and flexible enough to make powerful and precise swings. This article will cover some of the most important strength and conditioning movements for golfers.
1. The lunge
The lunge is a great exercise for building lower body strength, which is essential for generating power in your swing. To do a lunge, stand with your feet shoulder-width apart and take a large step forward with your right leg. Bend your right knee and lower your body until your left thigh is parallel to the ground. Return to the starting position and repeat with your left leg.
If you’re having trouble with this move, try doing it against a wall or holding a dumbbell in each hand to help you keep your balance.
2. The plank
The plank is a great core exercise to help you maintain a stable midsection during your swing. To do a plank, get into a push-up position and rest your weight on your forearms instead of your hands. Keep your body in a straight line from your head to your ankles and hold this position for 30 seconds to 1 minute.
Other benefits of the plank include improved posture and reduced back pain, which is great if you spend a lot of time bent over a golf club.
3. The shoulder press
The shoulder press is a great exercise for building upper body strength, which is important for generating power in your swing. As well as that, it’s important for maintaining good posture and preventing injuries.
To do a shoulder press, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead and return to the starting position.
If you find this move too difficult, try improving your strength and conditioning seated or with just one dumbbell first.
4. The biceps curl
The biceps curl is a great exercise for building upper body strength and improving your grip, which is important for maintaining control over your golf swing. It’s also not very hard exercise, so it’s great for beginners.
Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand with your palms facing forward. Slowly raise the dumbbells to your shoulders, keeping your elbows close to your sides. Return to the starting position and repeat.
There are also modifications for players who already have some practice. The way you can take this exercise to the next level is to use an E-Z curl bar instead of dumbbells. This will help you achieve a greater range of motion and work your muscles more effectively.
5. The triceps extension
The triceps extension is another great exercise for strength and conditioning, which is important for generating power in your golf swing. It focuses on upper body strength, meaning you’ll be able to hit the ball further.
To do this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand with your palms facing forward. slowly raise the dumbbells overhead, keeping your elbows close to your sides. Return to the starting position and repeat.
You can also try this move with a barbell or an E-Z curl bar to make it more challenging.
6. The side lunge
Inadequate lower body strength can be the reason behind poor strength and conditioning movements in golf, too. This is because it can lead to a loss of balance and power. To do the side lunge, start by standing with your feet shoulder-width apart and take a large step to the right with your right leg. Bend your knee and lower your body until your left thigh is parallel to the ground. Return to the starting position and repeat with your left leg.
This move is great for building lower body strength and improving your balance. It’s also a good one to do if you’re struggling with the single-leg deadlift, as it will help you build up the necessary strength.
That’s it on the Strength and Conditioning!
These are just a few of the many exercises you can do to improve your strength and conditioning for golf. Remember, it’s important to focus on all aspects of your game if you want to see the best results. So, don’t forget to add some cardio and stretching into your routine, too!