Top 5 Exercises For Golfers

Your Golf cart managerMost casual and novice golfers, who experience pain or sometimes a bad game, feel there is something wrong with their skills. But while poor swing might be the cause, it is more likely a sign of weakness and inflexibility.
Read more and we will let you know the Top 5 Exercises For Golfers to make the most of your golfing skills.

1. STANDING WOOD CHOP

Benefit: This exercise integrates your Hip, back, shoulder movement while increasing strength and flexibility. It is performed usually with a resistance band but a medicine ball or free weights can be an alternative.

How to do it: Place the resistance band under your left foot. Go down by bending your knees and simultaneously pull the band overhead to your right, like the way you swing an axe. Perform the exercise for like 8 to 12 times and take a short rest of about 30 seconds. Repeat for 2-3 times switching sides

2. Hip Crossover

Benefits: This exercise involves simultaneous movement of hips and legs while the back remains still. This helps in improving the flexibility of lower body. It keeps the core (abdominal muscles) tight.

How to do it: Lie on your back with arms by your sides. Bend your knees and feet a slight more apart than shoulder length. Now twist your knees to your right side ,then swing them back to top and take to left side. During the process upper body remains still.

3. Seated Rotations

Benefits: While playing golf, your your key strength is to swing. Seated rotations improves your rotational mobility.

How to do it: Sit on the ground with knees half bent and feet together up in the air. This way you are sitting with only your hip support. With a free weight in hand, take them to your chin height. Turn to your left and then back to right. Repeat for 8-12 times.

4. Elevated Glute Bridge

Benefits: Most of the swing power for golfers comes from glute muscles. Elevated Glute Bridge is an ” elevated” version of Glute Bridge exercise. Developing these muscles is very critical for golfers.

How to do it: Lie on your back with both legs on a step or bench. Feet pointing the ceiling. Now raise your glute up with just shoulder support from ground. Come back down and repeat for 10-15 times.
During the process extend your arms with palms facing down.

5. Dumbbell Bench Press- One Arm

Benefits: This movement not only builds strength but also shoulder stability.

How to do it: Lie on a bench with left shoulder and left glute on the bench and the other halves off the bench. Hold a dumbbell in your right hand and with the left hand hold the bench for better stability. Slowly lower the weight till elbow reaches shoulder height. Take the weight back up. Repeat for 10 times and switch sides.

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