Golf Exercises

Golf requires a level of co-ordination, flexibility and strength…

With the help of a certified golf personal trainer we have compiled key information of which can be used for personal health development and towards improving your golf game.

Suggested Exercises: Suggested exercises which help support the key muscles during the golf swing.

Key Muscles: Information towards better understanding the primary key muscles used during the golf swing.

^{Information provided by Fitness Consultant/Trainer: Jayme Williams. Certified Golf Conditioning Specialist, GMP Fitness, Certified Fitness Trainer, National Academy of Sports Medicine (NASM), Certified Performance Enhancement Specialist, NASM, Certified Fitness Therapist, International Sports Sciences Association (ISSA) Source: Betsy Voyle, MSPT and Paul Calloway, PT 'Muscles at Work During Golf Swing', Chartex Products International LTD.}

Suggested Exercises for Golfers

Making exercises golf specific: When exercising in standing position, stand in your starting golf posture. When doing lateral raises, use your pendulum golf swing (slow and controlled). Add a rotation to your exercise to increase strength and flexibility in hips and obliques. Stretching between sets increases the flexibility of the muscle.

Exercises for stabilization/balance: Do exercises on one leg, foam roller, airex pad or dyna-disc.

Exercises for upper back: Upward row with rotation (golf specific) Bent over barbell row Upright row with resistance band Exercises for rotator cuff/shoulder: Windmills with dumbbells (golf specific) Ant/Mid/Post Deltoid raises Overhead shoulder press Exercises for chest: One arm incline fly (golf specific) Stability ball dumbbell chest press Barbell bench press Exercises for triceps: Tricep cable press down (golf specific) Tricep barbell skull crusher Tricep dumbbell kickback Exercises for biceps: Hammerhead curls (golf specific) Bicep curls with dumbbells Bicep curls with barbell Exercises for forearms: Reverse cable pull downs Reverse barbell curls Wrist curls/extensions Exercises for lower back: Back extensions Lat pull down Chin ups Exercises for upper abdominals: Floor crunches Decline bench crunches Rectus abdominis machine	Exercises for lower abdominals: Leg lifts on decline bench Leg lifts on roman chair Leg lifts with stability ball Exercises for obliques: Medicine ball swing (golf specific) Bicycle crunches Oblique crunches Exercises for inner thighs: Side lunge to one leg balance (golf specific) Cable adductions Machine adductions Exercises for hips: Lying med ball trunk twist (golf specific) Floor hip extensions Cable hip extensions Exercises for glutes: Forward lunges w/ rotation (golf specific) Leg extensions Bridge raises Exercises for hamstrings: Single leg dead lifts (golf specific) Seated leg curls Stability ball curls Exercises for quads: Squats using golf posture Leg extensions Step ups Exercises for calves: Single leg heel raises Calve press Calve raises

Key Muscles Used During Golf Swing

Address position Lower abdominals and trapeziums/rhomboids (upper back) provide support and stabilization to your starting position. Backswing Right Side – Hip and thigh muscles provide support for weight transfer and stabilization for axis of rotation. Biceps and forearms control club position at the top of the swing. Center – Lower/upper abdominals and obliques are engaged to maintain neutral pelvis and stabilize spine for added support to lower back. Left Side – Triceps, rotator cuff and shoulder blade are contracting to control the golf club. Downswing Right Side – Trapeziums, rhomboids and lats contract for downward force. Center – Glutes, hamstrings, inner/outer thighs and hip flexors are all engaged to come down toward the ball and shift weight from right side to left. Left Side – Shoulder, wrist extensors (forearm), bicep, and tricep contract to increase downward force.	Contact Right Side – Strong rotator cuff encourages a more powerful turn, generating more clubhead speed. Wrist flexors stabilize the clubhead at impact. Calve muscle assists in weight shift. Center – Lower abdominals, again, stabi lize the low back and pelvis during increased force. Glutes increase power and stabilize hips and pelvis for added control at impact. Left Side – Triceps and wrist extensors stabilize club head at impact. Follow through Right Side – Trapeziums provides support and stabilization. Center – Lower abdominals control over extension and/or bending to right side. Left Side – Strong glutes are needed for stabilizing hip and pelvis to have a powerful finish. Hamstrings, quads and calves need to be strong to handle the weight shift with control.