With the warmer weather rolling in, our coaches and members are looking forward to golf season! These golf season stretches will help keep you loose and limber on the green.
You don’t need ripped abs and killer biceps to be a truly great golfer. However, there’s a lot more to the sport than simply perfecting your swing. As coaches, we recommend a full-body approach to training for golf season. Having good form, building strength and increasing your flexibility are not only important for improving your swing, but also for reducing the likelihood of injury.
These exercises are a great warm-up before a day on the golf course, or you can integrate them into your regular training program. Not only will you improve your swing, but you’ll improve your endurance, reduce your risk of back and knee injuries, and increase your chances of having an awesome golf season.
Stretches and Exercises to Improve Your Golf Swing
Leg Swing
Take the longest steel shafted club in your bag and place the club grip end down. Swing the leg closest to the club back and forth, with emphasis on the way up. Repeat for a total of 10 repetitions.
Stork Turn
Take the longest steel shafted club in your bag, place the club grip end down and hook your foot in behind your knee. Gently rotate to the left and to the right, exercising a full range of motion in the hip. Perform 10 repetitions.
Squat and Reach
Stand with your feet straight and shoulder-width apart. Perform a squat to a depth that is comfortable for you, while making sure you’re keeping your back straight. Once you’ve gone down as far as you can, stand up and extend to the sky, pushing your hips forward while reaching with your fingertips behind you. Perform 10 repetitions.
Lunge and Rotate
Step forward into a split stance with your knees bent to 90 degrees. Take the opposite arm, and rotate around towards the leg that is forward. Ensure you turn your head in the same direction. Perform 10 repetitions in either direction.
Lateral Load to Knee Pull
Stand up tall, pulling your knee tight to your chest. Laterally lunge out to the same side of the knee that is pulled up, loading the leg into a 90-degree bend. Push from that leg to return to the starting position. Perform 10 repetitions on each leg.
Pelvic Power House
Assume golf swing posture. Take the longest steel shafted club in your bag and place the club grip end down in the middle of your stance. Rotate your lower body back and forth from backswing to follow through, ensuring your upper body stays stable. Perform 10 repetitions on each side.
Torso Swings
Grab a steel shafted club holding the end of the grip and the club head in either hand. Stand in golf posture and secure your lower body. Rotate into your backswing and follow through, keeping your head and lower body still. Perform 10 repetitions on either side.
Are you looking for sport-specific training? The coaches at Innovative Fitness can provide training to improve your golf swing, your game, and your overall health! Talk to your nearest IF location to find out more about how personal training can work in conjunction with your sports training.
Nick Mueller
Director of Golf Performance
Innovative Fitness – White Rock
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