Golf is one of the most technical sports, requiring a great deal of balance, muscular engagement, and power. Your motor skills must be right on point to execute the most efficient and powerful swing. For many golfers, physical limitations like lack of shoulder rotation or inflexibility get in the way. To play your best game, you need to practice some basic golf drills to get the most from your swing—and avoid injury. Here are some of the best golf exercises for flexibility and power.
Great Golf Drillsand Exercises for Any Age
One of the most effective exercises for golf power are wood chops, which mimic the motion of the golf swing, helping you to build strength and mobility in the back, shoulders, and core. If you have access to a cable machine at a fitness center, it’s even more effective. If you’re using an adjustable cable machine, attach a handle to the top setting. Stand with your feet shoulder-width apart and grab the handle with both hands above one shoulder. With your arms fully extended, pull the handle down and across your body to your opposite side (sort of like your putting on a seatbelt). If you don’t have a cable machine, use a light weight or none at all and complete the same motion. Perform three sets of 10 repetitions per side.
To facilitate the correct external and internal hip rotation, which is a problem for most golfers, a simple pelvic rotation exercise can help. Stand on one leg holding a broom stick or golf club in front of you on the ground. Once stable, rotate your pelvis as far as possible in both directions in a slow and controlled motion around the leg you are standing on. Complete 20 to 30 rotations and repeat standing on the other leg.
Golf Shoulder Turn Exercises
Shoulder wall slides are a great exercise to help correct shoulder and upper-back mobility limitations, helping you to perform an effortless, fluid swing. Stand with your back to a wall with your feet approximately 6 to 12 inches away. Put your head, shoulders, and rear against the wall without arching your back. Place your elbows and forearms against the wall or rotate them toward the wall as far as possible, and slide your arms up and down the wall in a slow, controlled motion. When moving downward, pinch your shoulder blades together to get as much range as possible in both directions. Complete three sets of 15 repetitions.
Windshield wipers are one of the best exercises for flexibility because they also help correct limited internal hip rotation, which helps drive the forward motion portion of your swing. Start by lying on your back with your knees bent at a 90-degree angle. With your legs in the air, clench your fists and place both hands between your knees. Separate your feet as widely as possible, without letting your hands lose contact with your knees. Perform three sets of 15 repetitions.
One of the top issues limiting golfers, especially those over 50, is the loss of shoulder turn in the golf swing. Torso rotations performed seated in a chair are great golf shoulder turn exercises because your hips are in a fixed position. With your hips stabilized, you can isolate the spinal motion necessary for a great golf turn. This move is also excellent for strengthening your core.
Check Out Some GolfDrills Online or at Your Country Club
You can find plenty of exercises for flexibility for your golf game online. If you’re a member of a golf country club, you’re in luck. There are many golf pros around and even other members who can show you some great drills to get your power, balance, and movement just right.