Improve Your Game with This Golf Workout

As  Pro Golf evolves, more and more professional golfers are getting into better athletic shape with core training topping the list. Golf training focuses on core strength because a golfers driving power comes from the core’s rotation. More energy is exerted through the hips to the shoulders by developing a full range of motion in both spine and hip rotation.

If you’re looking to improve your drive and, ultimately, your overall golf game, set up a core training program that consists of the following core exercises:

Lying Hip Mobilization Exercise

Performing this exercise will help increase the range of motion of your internal hip rotation. Without a full range of motion in the hips, your degree of hip rotation will be hindered and you will lose power in your swing and throw your line of balance off since your body will compensate by shifting weight to another area.

To perform this core exercise:

Lay on your back with your knees bent and your feet flat on the floor. Slide your feet outward as far as you can and pull in your knees until you feel a stretching sensation in your hips. Hold for a count of 5 and then extend your knees outward as far as you can and hold for a count of 5. Repeat for 6-8 reps.

Seated Thoracic Mobilization Exercise

Range of motion is also important in your upper back and spine when seeking to achieve the perfect golf swing. If you lack full movement in your mid to upper back, you will be severely limited in the amount of power you can generate. Limited motion in the upper back also causes you to compensate by drawing driving power from the lower lumbar spine which can lead to chronic lower back pain. It also causes you to over extend the arms and shoulders in order to gain more distance which can lead to pain in your elbows, wrists and shoulders.

To perform this core exercise:

Sit on a floor exercise mat with your legs crossed, your back straight and your chest out. Place your hands behind your head with interlocked fingers and hold your elbows back as far as you can. While holding this position, rotate a quarter turn to right, hold for a moment and then bend your elbow towards the floor. Return to the upright position and make another quarter turn, hold and bend. Repeat this for a total of four quarter turns to the right, holding for a moment and then bending. After the last turn and bend, return to the starting position and repeat to the left side. Focus on making the turns and the bends with your upper back while keeping your mid abdomen as still as possible.

Hip to Shoulder Mobilization Exercise

Another core exercise which will help to increase the power of your back swing is the hip to shoulder mobilization exercise. It develops a more fluent range of motion between the hip and opposite shoulder. You will need to acquire an object to hold between your hands such as a cardboard tube or a floor mat that has been rolled up and tied.

To perform this core exercise:

Kneel down so that your right knee and left foot are on the floor (a half kneeling position), keeping your back straight. Hold the tube at the ends with each hand so that the right hand is down at the right hip and the left hand is straight out in front of the left shoulder. To begin, squeeze your glutes together and move your hips forward. At the same time, use your right hand to push the foam tube up and across your body diagonally until both hands are holding the tube horizontal to the floor on your left side. Continue the motion until you feel your back leg, hip and chest muscles stretch slightly. Return, repeat for 8 repetitions and switch sides for 8 reps.

Medicine Ball Side Swing Toss Exercise

This golf swing exercise increases rotational power by strengthening hip rotation.

To perform this core exercise:

Stand facing a wall with a distance of approximately 8 feet between you and it. Place your feet at a shoulder-width length with toes pointed towards the wall. Place your right hand on the top and your left hand on the bottom of a medicine ball. Pull the ball back to your right side and rotate your hips in that direction as far as you can. In a forceful motion, rotate your hips forward and toss the ball at the wall as hard as possible. Do this 6 times for 3 sets and repeat from the other side.

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