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Individual Strength Exercises

Individual Strength Exercises

The NASM or National Academy of Sports Medicine recommends that people do a minimum of 2 days of resistance or strength training per week. Regular resistance training can help you improve your strength, flexibility, coordination and agility. All things needed for a efficient golf swing.

When you train to get stronger, first, your muscles are better able to tolerate the movements and stresses the golf swing puts on your joints. Second, strength training makes you stronger to swing, not only faster, but also smoother and easier. And third, strength training may help prevent injuries so that you can keep playing the game longer and better.

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Individual Strength Exercises
  • 2-min Clean and Press

    Stand in a shoulder width stance holding a small to medium weight in one hand.
    Lower your rear-end backwards towards the floor as you lower the weight to the ground while maintaining a straight back. Keep your abdominal muscles pulled in to protect your back.
    Try to lower your thighs parallel to...

  • 1:30 min-Clean and Press

    The clean and press may sound like an Olympic lifting competition exercise. Many golfers may not consider this exercise because it sounds too complex or explosive. However, the clean and press exercise, if performed correctly, is the same movement pattern that is needed in the golf swing, so it c...

  • 2:00 min GolfGym® PowerBandz Bend and Extend Pilates Exercise

    This simple exercise can help you build strength and endurance in your lower abdominals, hips and core.

    GolfGym® PowerBandz simulate being on a Pilates Reformer. The exercises target your arms and legs while still focusing on the core, providing a more comprehensive workout at-home. t's great f...

  • 1-min Plank with Rotation

    Rotational exercises can help improve movement in hip and pelvic area to bend forward and backwards more easily.

  • 2-min Lunge with Twist

    Practice something about your game everyday. #CardioGolfChallenge

    Watch Karen Palacios-Jansen, LPGA Teaching Professional, demonstrate how to demonstrate this exercise.

    Benefits of the lunge exercise include developing strength and firmness in your lower body. The twisting part of the exercise ...

  • GolfGym® PowerSwing Trainer Plus-(002)

    The GolfGym PowerSWING Plus easily attaches to any standard golf grip. Teaches the “Feel” of Your Golf Swing. Eliminates “Casting” and “Over the Top”. Add Power and Distance. Helps You Practice More Efficiently. Receive Immediate Feedback.
    Visit GolfGym.com for more information.

  • GolfGym® PowerSwing Trainer Plus (003)

    The GolfGym PowerSWING Plus easily attaches to any standard golf grip. Teaches the “Feel” of Your Golf Swing. Eliminates “Casting” and “Over the Top”. Add Power and Distance. Helps You Practice More Efficiently. Receive Immediate Feedback.
    Visit GolfGym.com for more information.

  • 2-min Chest Press on Stability Ball

    This exercise focuses on dissociation of the scapulae (shoulder blades), it also helps active the core and flute muscles. It will also help you improve your balance since you have to stabilize yourself as you sit and roll on the ball.

    Roll down the ball holding a dumbbell. Lie on the ball with...

  • 1:14-minute Forearm and Wrist Stretch

    One of the most common areas that are prone to injury in golfers is the wrist, foreman and elbow area, especially in women. Doing simple forearm and wrist stretches on a regular basis could help prevent injury.

    Stand in a shoulder width stance. Hold a club parallel to the ground, gripping the ...

  • 2-minute PowerBall Rocking Drill (002)

    Karen demonstrates a drill to help develop core strength using the GolfGym PowerBall. The GolfGym Double Handled 8 Pound PowerBall is specifically designed to build a strong core and more rotation while challenging your balance and golf posture.

  • 1:22 minute Plié Squat

    Plié Squats are a variation of a regular squat. With your knees wider and turned out, the exercise targets the inner thigh muscles more. This is a very good exercise to not only strengthen the lower body, but also to develop flexibility and balance.

    Use a club for balance.
    Stand in a wider than...

  • 1-minute Push-Ups (On Knees variation)

    This is a variation of a regular push-up. This version takes some weight out of your arms and chest so that you can complete more repetitions.

    Start on your hands and knees and form a plank position with your body.
    With your arms straight, your shoulders should be over your wrists and your hips ...

  • 1:30-minute Shadow Boxing Exercise

    Shadow Boxing is a way to improve core strength as well as increase cardiovascular and muscular endurance.

    Start in your golf stance with small hand weights (optional).

    Engage your core muscles as you extend your arms.

    Begin punching your arms back and forth vigorously as you remain in your ...

  • 2-minute Pilates Side Sit-ups and Stretches

    Golf is a one-sided sport. You are constantly rotating and moving in just one direction, using the same muscles and movement patterns hundreds of times in one round. The repetitive, one-sided nature of the golf swing makes it a common cause for back injuries.

    Pilates exercises can very effecti...

  • 2-minute Fire Walk with Resistance Band

    For this exercise to be effective, you need to choose the right strength resistance band available at any sporting good stores. The band colors indicate the level of resistance. Choose the band that fits your needs.

    Keeping the band flat, not bunched, place it just above each
    ankle and wrapped ...

  • 1-minute Push-Ups (Box variation)

    This is a variation of a regular push-up. This version takes some weight out of your arms and chest so that you can complete more repetitions.

    Start on your hands and knees in table top position.
    With your arms straight, your shoulders should be over your wrists and your hips should be over you...

  • 1-minute Balance with Rotation

    This exercise helps improve balance and teaches you to dissociate your upper body from your lower body.

    Stand in a shoulder width stance.
    Hold a golf club parallel to the ground.
    Lift one foot off of the ground balancing on one leg.
    Slowly rotate your upper body to one side.
    Return to the starti...

  • 1-minute Plank with Rotation

    Spinal mobility is crucial to the golfer, not only to maintain proper posture throughout your swing but also to allow the body to move smoothly through all rotational ranges of motion. This exercise will not only help you develop mobility in spine, but in the torso, shoulder, hips and neck.

    Star...

  • 1:20-minute High Rotators with Exercise Ball

    It is important to turn your torso independently from your lower body to create a spring like effect in the backswing. Plus, in order to sequence your downswing correctly, you need good separation between your upper and lower body.

    In order to create this movement, you need to have sufficient ...

  • 3-minute Squats

    You ability to squat will likely determine if you can maintain your spine angle throughout your swing. If you are not strong enough to maintain your squat position, you may thrust your hips forward toward the ball at impact, thus pulling yourself out of the shot.

    Squats are important for golf a...

  • 2-minute Kettle Bell Hip Hinge

    In order to create power in your golf swing, you need to set up in an athletic position. Where some high-handicappers go wrong, is that the sit too much into their heels and tuck their hips under inhibiting the amount of hip turn and movement they can create in the golf swing.

    Ideally, you wan...

  • 3-minute Side Sit Up Series

    In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up behind the ball and create power. Most golf-fitness exercises only focus on the rotation aspec...

  • Forward Lunge and Twist

    Benefits of the lunge exercise include developing strength and firmness in your lower body. The twisting part of the exercise teaches you to rotate over the resistance of your lower body just like what you need to do in the golf swing.

    Hold a golf club parallel to the ground and extend your arm...

  • 2-minute Lunge and Twist Exercise

    Practice something about your game everyday. #CardioGolfChallenge

    Do the Cardiogolf Pre-Round Warm Up Routine.

    Many golfers assume that walking and swinging a club for 4 hours during a round of golf is enough exercise. It’s great exercise, but it won’t help you get stronger. You have to seek...