5 Golf Exercises That You Can Do at Home
Golf isn't a cheap sport - from needing to buy equipment and clubs to playing rounds of golf on the course, it can add up.
So when you hit the links and are paying to do so, you want to be good. The last thing you want is to get out there and feel that you just wasted your money on a round of golf at which you did terribly.
Luckily, there are a few things that you can do at home to help your golf game. Here are eight exercises that will help improve your game so that when you hit the links, you not only impress everyone else that you're playing with but yourself as well.
1. Side Step-Ups
One exercise that is beneficial for your golf game is the side step-up.
This focuses on your glute muscles. Although you may not think that is very important for your golf game, it can actually help stabilize your hips. This can ensure that you have a stable base when you swing.
This means that you will be able to transfer your energy from one side of your body to the next in a better manner than if you didn't have that stable base.
Here's how to do it:
- Grab a stair step or a bench
- Raise the planted leg to make sure all of your weight is being lifted only by the leg on the platform
- Straighten the leg at the top
2. Lunges With Rotation
Lunges are a great exercise to do as a golfer because they strengthen your lower body. While strengthening the lower body, there is still a separation from your upper body. This is essential for golfers.
The twisting motion that allows your body to stay planted on the bottom but twist on the top is essential to get distance out of shots.
To do a proper lunge, be sure to follow these steps:
- Start in a standing position
- Step one foot back and bend the knee until it is almost hitting the floor
- Use the front leg to dip and stand up - your back leg should not be doing the work
- As you lunge down, reach one arm across your body toward the other side to point at the ceiling
- Repeat these steps with both legs and arms
For the proper positioning, ensure that your front leg's knee doesn't go over the toes. This can cause injury.
3. Medicine Ball Core Rotations
When you swing a golf club, you are using your core muscles. You may not realize it, but they are all activated - all four of the muscles in your abdominals.
It is important to make sure that your core is strong enough to keep your swing strong and allow you to rotate properly. The stronger your core, the better your posture will be as well.
To do this, follow these steps:
- Lay on the floor
- Lift your back and legs up so that you are in a tabletop position
- Once you are in tabletop position, you can grab the medicine ball (use around 10 lbs)
- Keeping your feet off the ground and in the tabletop position, rotate the medicine ball from side to side while keeping your core engaged and your belly button tucked in
You should repeat this movement for 2-3 sets of 25-30 reps to get the results you want from this exercise.
4. Cat Cows
This is a great exercise to promote mobility in the spine. This is needed as a golfer!
In order to continue to truly rotate your spine how you need to as a golfer with a golf club, you need to make sure that you are creating this mobility consistently. You also want to grow the muscles around the hips, the low back, and the core to keep that mobility. Doing cat cows is a great exercise to help with that.
To do this, you are going to start in tabletop position with your hands and knees on the ground. Simply arch your back and look up for a few seconds, and then round your back like a cat and look down and under.
Repeat this 2-3 times for about 20 reps each for best results.
5. Good Mornings
Another one of the best home exercises to do every single day as a golfer is a good morning.
To do this, you are going to stand straight up. Gently bend the knees as you are going into a sitting position but instead, dip your chest down and forward. You will create an upside-down L-shape with your body.
This stretches your back as well as your hamstrings. Keeping these parts of your body stretched will benefit your golf game.
Try These at Home Golf Exercises to Improve Your Game
As great as going to the driving range and hitting the links is, there is something to be said about consistency in practicing off of the course. One way to do so is by doing golf exercises at home to improve your game!
From good morning stretches to activating your core with a medicine ball, you need to work your entire body. Your core, your legs, and your spine are all vital components to your golf game.
When you feel you are ready to take your golf game to the next level, you can check out our membership options at Golf Club of the Everglades. You'll be able to put all of your home exercises to use when you become a member!