07 Dec 5 best exercises for golf and improving your swing
So you’re at the gym and you’re wondering what exercises you can do to improve your golfing game. In this article we’ll try to give you some of the best exercises for golf based on what PGA Level 2 golf coach Nick Buchan recommends.
Mr Buchan noted that many golfers try to avoid big barbell movements but insists there are several essential lifts for a better swing.
“Increasing muscular strength increases club head speed and is related to lower handicaps. Stats systems such as Shots to Hole have demonstrated that a golfer’s shot gets closer to the hole as his or her strength level increases. Put simply, getting stronger result in longer drives, closer shots and lower scores,” he wrote back in 2014 at stack.com.
Considering how wide some of those golf courses get, there’s a lot of logic behind what Buchan proposes. You’re not going to be able to get that golf ball as closer to the hole in one shot as someone stronger than you.
So without further ado, here are some of the best exercises for golf as advised by the man himself:
Exercises for golf #1: Squat
“Whenever you swing a golf club, you generate power from your hip muscles. Your glute muscles are primarily responsible for movement at the hips. Weak glutes therefore compromise essential skills in the golf swing,” Buchan says.
Buchan recommends the back squat as the squat of choice as it engages and challenges the glutes, and strengthens the entire body.
How to do it:
Step one: Assume an athletic stance with the bar on your back and feet slightly wider than hip-width.
Step two: Keeping your back straight and knees traveling over your toes, sink your hips back and begin to squat until the crease of the hip is lower than the knee.
Step three: Extend your hips and knees to drive up out of the squat position, keeping your knees out, your chest up, and your glutes engaged.
Exercises for golf #2: Deadlift
According to Buchan, much like the Squat, the Deadlift challenges a large amount of muscle mass and develops the hip musculature through hip extension. It also builds great core strength and overall athleticism.
A word of warning! Deadlifts are considered one of the most dangerous lifts out there. You should have proper form for all exercises listed here but especially so for the deadlift. Also, begin at a lower weight than you feel is comfortable.
How to do it:
Step one: Step up to the bar so your feet are approximately shoulder-width apart and the balls of your feet are underneath the bar.
Step two: Bend from the hips, allowing your knees to bend just enough to allow you to reach the bar.
Step three: Grasp the bar, straighten your back and look straight ahead.
Step four: Forcefully extend your hips to stand up with the bar.
Exercises for golf #3 & #4: Presses
“The chest and triceps are among the major muscle groups recruited during the golf swing, and strong, healthy shoulders are also important,” Buchan notes.
Buchan says that overhead pressing is especially effective at creating shoulder stability and strengthening the pressing muscles. Meanwhile, bench pressing allows you to place more weight on the pressing muscles like the chest and triceps.
How to do: Bench Press
Step one: Lie on the bench with your shoulder blades pulled tight together and your lower back slightly arched.
Step two: Grasp the bar with a grip slightly wider than shoulder-width. Have a spotter help you un-rack the bar.
Step three: Lower the bar slowly to your chest before extending your arms and pressing the bar back up to the start position.
Step four: Your feet should be flat on the floor, your shoulder blades retracted.
Step five: Maintain the slight arch in your lower back through the lift.
How to do: Overhead Press
Step one: Take an athletic stance with the bar resting on your shoulders, arms fully flexed and grip wider than your shoulders.
Step two: Press the bar upward, fully extending your arms, keeping your chin and neck tucked.
Step three: Lower the bar the same way you raised it.
Exercises for golf #5: Pull-Ups
Buchan says that pull-ups guard against physical imbalance and challenges the upper back musculature. This, he says, is vital for developing correct posture and transferring power during the golf swing. “The Pull-Up is also one of the best core exercises.”
How to do it:
Step one: Grasp the bar with an overhand grip, wider than shoulder-width.
Step two: From a dead hang, pull yourself up until your chin is above the bar.
Step three: Keep strict form, with body movement and kipping to a minimum.
Step four: Feel free to experiment with different grip widths as well as underhand, overhand and neutral grips.
And there you have it. Some exercises for golf that you can perform the next time you’re in the gym.
These exercises will not only get you looking your best, but will also get you playing your best. You know what else helps you play your best? Having buddies to golf with! And that’s something Deemples could certainly help you with. Install the app now.