Mar 4, 2011
Golf, what a great game! It has been said, “that it never rains on a golf course", well we have news for you, if your game isn’t up to par, it sometimes seems like you are caught in a Carolina thunderstorm!
There are a lot of things that we can’t control in golf, the weather, the growth of trees over the years and that un-replaced divot that you couldn’t see since your putt was 50 ft. away which unfortunately cost your triple bogey putt from going in. However, there is one thing you can control, how good of shape we are in! That is what we here at Fitness Together can help you with! We have listed some basic movements that can help you feel more flexible and explosive during all phases of your golf swing.
Flexibility drill- (Hip/Upper back and Trunk Stretch) Lunge or kneel forward with left leg and hold a golf club in your left hand for balance. Raise right arm overhead and lean to the left, stretching the lats and hip on the right side. Hold for three breaths, repeat three times, and switch sides.
Benefit: This flexibility exercise increases range of motion in the shoulders, lats, and hips, helping with torso and trunk rotation.
Strength drill-(Swiss Twist on stability ball) Lie with shoulder blades and head on a Swiss ball, and feet flat on the floor. Raise arms straight in the air, clasping hands together. Slowly rotate your shoulders to the left until your arms are roughly parallel to the floor. Pause, then rotate to the right. Do 2 sets of 15 repetitions.
Benefit: This exercise teaches you how to rotate the spine, hips, and shoulders to create a very compact, powerful coil. The more powerful this coil is the more club head speed will produced
Core drill-(plank with leg lift) - Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time work up to 30, 45 or 60 seconds.
Benefit: this exercise is a great way to determine an individual's current core strength and stability and then to monitor progress over time. Having a stronger core (hip flexor, oblique, hip extensor and abdominals) will produce a more controlled swing!
If you can incorporate these few exercises in your golf routine, you will see that ball go farther and your scores go lower! Until next week stay active and stop in!