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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
  • 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...

  • 1:14-min 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...

  • 3-minute Strength Back Row with Lunge

  • 4-minute Pilates Exercises

    Backswing sway occurs when a golfer’s shifts his weight laterally so the upper body tilts towards the target. This causes too much lateral movement in the lower body, the golfer ends up having to make a downswing compensation so the flight path of the ball will likely slice or a hook.

    The cause...

  • 1-minute Beast Pose

    Improve Core Strength  

    Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Strengthening the core can be done with a simple plank exercise. Plank exercises can be done almost anywhere at any time. Performing core exercises like the ones i...

  • 2-minute Glute Activation

    This exercise is called the monster walk because you will be taking giant steps forward and backwards creating tension in the band to strengthen the glute muscles.

    Place the band around your legs as shown and create some tension in the band.
    Assume a semi-squat position with both knees bent.
    Tak...

  • 2-min Glute Activation Exercise

    Your ability to shift your weight in the golf swing is determined by the amount of glute strength you have. If those muscles are weak, the tendency is to use more upper body muscles to create the downswing which could lead to swing faults and injury. Strengthening your glute muscles will help p...

  • 1-minute Push-Ups

    Push-ups can help you increase the strength of your triceps, pectorals, biceps and shoulders as well as forearms and wrists. These muscles are responsible for helping you create clubhead speed on the downswing and through impact. Start on your knees to modify.

    Get into the standard push-up posit...

  • 2-minute Diagonal Toe Tap

    To progress and improve your fitness throughout the years, you need to change your routine up every few months to keep your system stimulated. Here are some suggestions on Progression:

    Learn each exercise to perfection. Continue to work on your form.
    To get stronger: increase the resistance and ...

  • 2-minute Basic Bridge

    The gluteal muscles are responsible for controlling the movement of the pelvis and hips, not only in daily function, but in the golf swing as well. If there is any weakness in your gluteal muscles, legs or hips, it will distribute the flow of your weight shift causing swing flaws and compensatio...

  • 2-minute Russian Twist on Ball

    This exercise is perfect for golf, since it activates the obliques, strengthens core muscles and help to make a better turn and weight shift.

    Roll down an exercise ball so that just your shoulders are on the ball.
    Extend your hips, so that your thighs and torso are parallel to the ground.
    Reach ...

  • 1-minute Shoulder Rotators on a Ball

    In the golf swing, your shoulders need to go through full range of motion so that you can create a wide swing arc and clubhead speed. It is important to do shoulder exercises that take the shoulders through full range of motion and in different planes of motions.

    Sit on an exercise ball, then r...

  • Supine Hip Extension on Ball

    This exercise will mobilize your hips and strengthen your core. You can also do this exercise on the floor without a ball.

    Sit on an exercise ball and roll down until your shoulders are on the ball and knees are bent.
    Extend your hips upwards by pushing with your heels trying to make your thighs...

  • Supported Single Leg Lift

    This exercise will activate each glute muscle independently, improve your balance and core strength. You can also balance on a chair or another stable surface.

    Using an exercise ball, bend over and balance your upper body over the ball.
    Slowly lift your leg up and back so that it is parallel to...

  • Standing Row with Rotation

    Your ability to rotate your shoulders, torso and hips around your spine determines how much clubhead speed you create in your golf swing. Spinal mobility decreases with age. Lack of spinal mobility is associated with poor posture and restricts your shoulder and torso turn in the golf swing.

    Ad...

  • Core Rotators on Ball

    To improve your golf swing, you need to improve your posture. If you have poor posture or slumped shoulders, it is very difficult to make a complete motion in your swing. Improving postural and core muscles will build a good physical foundation for your golf swing.

    Sit upright on an exercise bal...

  • Standing Shoulder Rotators

    In the golf swing, your shoulders need to go through full range of motion so that you can create a wide swing arc and clubhead speed. It is important to do shoulder exercises that take the shoulders through full range of motion and in different planes of motions.

    Stand with feet shoulder width ...

  • Basic Bridge with Shoulder Retraction

    Your ability to control your torso can determine the path of your clubhead especially on the downswing. The stronger and more flexible you are can help you swing the club on the correct plane. This exercise not only improves core and gluteal strength, but also helps increase flexibility in your...

  • 1-minute Hip Thrusts on a Ball

    Your ability to create power comes from your lower body. If you are lacking power in your golf swing, it could be from a faulty weight shift. Using only arms in your golf swing, restricts your power and causes a variety of mis-hits. Learning to shift your weight is key to adding power into your...

  • 1-minute Core and Upper Body Rotators with Exercise Ball

    This exercise not only strengthens core muscles, but it teaches you to dissociate what your lower body is doing from your upper body. Hold on to an exercise ball or a stable base.

    Stand in a shoulder width stance and bend slightly from your waist.
    Stabilize your lower body and you rotate the bal...

  • Basic Bridge with Shoulder Retraction

    The gluteal muscles are responsible for controlling the movement of the pelvis and hips, not only in daily function, but in the golf swing as well. If there is any weakness in your gluteal muscles, legs or hips, it will distribute the flow of your weight shift causing swing flaws and compensatio...

  • 1-minute Side Plank to Dolphin

    We all know core muscles are important in the golf swing to generate speed and power, but we also need core muscles to help us when we encounter those side and downhill lies on the golf course. These lies require a more stable base and more rotation through the ball than flat lies. Strengthening ...

  • 2-minute Pilates Exercises to Improve Weight Shift

    The purpose of the backswing is to create a coil of elastic energy to release on your downswing. As you shift your weight on the downswing, you release that coiled up energy so that your arms can fling the club towards the ball and target with clubhead speed.

    Your adductors, hips, legs and feet...