When it comes to generating a powerful golf swing, some may think it’s your arms that are mostly responsible for driving the ball. To the contrary, it’s your core muscles that need to be strong and flexible in order to hit that ball a country mile.
These core muscles in particular – external and internal obliques, transverse and rectus abdominus and erector spinae, which all help generate rational force and support spinal stabilization – are the foundation for a powerful swing. But don’t discount forearm and upper back muscle exercises, plus cardio work, so you’re able to perform at the top of your game. Here is a list of exercises that will help you achieve optimum results.
Lying Hip Rotation
Sets: Three, Reps: 12-25
Lie on the floor, with your arms spread out to the sides. Bend your knees in the air at a 90-degree angle. Then, slowly rotate your hips, while tightening your abs and keeping your legs together, to one side until your legs touch the floor. Repeat on the other side.
Sitting Trunk Twist
Sets: 3-4, Reps 10-15
Sit with your legs crossed. Place your left hand near your left foot, and your right hand on the floor for balance. Gradually twist your torso to the right as far as possible while tightening your abs. Repeat on the left side.
High Seated Row
Sets: 3, Reps: 10-12
Using a cable machine with a straight bar attachment or V-shaped handle, place your feet firmly on the rest area. Make sure your torso is straight and elbows are level with shoulders while pulling the bar into your chest.
Don’t forget to make a concentrated effort to pull your shoulder blades together while lifting the weight, and use an appropriate weight that challenges you, but doesn’t cause incorrect form.
High seated rows work several upper back muscles for better posture and golf club control.
Pronated Wrist Curls
Sets 3, Reps: 12-15
Hold a dumbbell or barbell, with only your forearm(s) resting on your knee(s) or the bench while your palms are facing the floor. First, lower the weight toward the floor. You will feel stretching in the part of the forearm facing you and a contraction in the forearm in contact with your knees or bench. Then, curl the weight until the back of your hand(s) are facing you. That’s one rep.
Supinated Wrist Curls
Sets: 3, Reps: 12-15
Supinated wrist curls start in the same position as pronated wrist curls except that your palms are facing up. Slowly extend downward, then flex upward, moving your palms toward you.
You will feel stretching in the part of the forearm facing you and a contraction in the forearm in contact with your knees or bench. Return to the parallel starting position. That equals one rep.
Both exercises work the extensors and flexors of the forearm, aiding in better distance and accuracy.
Extend your left arm (for right-handers) out in front of you. Take your right hand and place under left wrist. Pull with right hand against left wrist and go as far as possible on the backswing as you can. Hold for 15-20 seconds, and repeat two-three times.
Switch to your other side, going the opposite direction, for the follow through.
This simple but effective stretch will loosen up the rear deltoids (shoulder) and lats, for better range of motion on your back swing and follow through.
Though running isn’t involved, a full game of golf does require a great deal of walking (no golf carts, please), so your cardiovascular conditioning should be up to par.
It’s recommend by several medical and fitness professionals that you partake in low impact cardiovascular exercises (to reduce the likelihood of injuries) such as power walking or elliptical training, for at least 30 consecutive minutes at a moderate-intensity level five days per week. Or, at least 25 minutes at least three days per week; or a combination of moderate- and vigorous-intensity, according to the American Heart Association.
The aforementioned guidelines will help achieve a healthy cardiovascular fitness level.
Note: the information above is for reference only. Please consult with a licensed medical professional or credentialed health and fitness professional for more information.
Written by Jerry Del Priore for bodono.
Jerry Del Priore has worked as a certified personal trainer, and received his degree in Physical Education from Brooklyn College. Jerry is also a veteran print and digital Sports Writer-Reporter-Author experienced in writing in-depth profile stories on a variety of high school, college and professional athletes and teams. He covers several Brooklyn areas including Canarsie, Bensonhurst, Old Mill Basin, Mill Basin, Bergen Beach, Gravesend, East NY, East Flatbush, Fort Greene, Georgetown, Marine Park and Gerritsen Beach, among other areas in NYC and Long Island. Additionally, Jerry has developed a presentation based on his book, Running Through Roadblocks, that encourages children to overcome obstacles and never give up…no matter what!
Specialties: Baseball, football, hockey and basketball writing. Jerry also has covered lacrosse, soccer, golf and track and field, with ample experience cover women’s sports. Food Writer/Blogger experienced in venue write-ups and reviews. In addition, Jerry has ample experience working with medically fragile children, children with behavioral challenges and children with cognitively impairments. Read Jerry Del Prior’s book: Running Through Roadblocks and view his presentation.