5 Best Exercises to Improve Your Golf Game
If you're a golfer who has overlooked the weight room, these 5 movements will give you the edge you've been looking for.
1) Landmine Rotations
Why you should do it: This simple yet high return movement strengthens your obliques, improves rotational power, and enhances the action of the stretch-shortening cycle (SSC) of your core. All three of these qualities are essential if you want to master your golf swing. This movement is wonderful because it trains your core in its entirety, from your hips to your lats.
Suggested sets and repetitions: 4 sets of 10-12
2) Trap Bar Deadlift
Why you should do it: The trap bar deadlift is one of the best exercises you can do to increase your ability to produce force and power in your swing. What better to improve force production than to lift something heavy off the ground and then put it back down, for reps. Not only with this movement increase your strength and power production, but it will also improve your posture and hip strength (another essential for golfers).
Suggested sets and repetitions: 2 (working) sets of 5
3) Kettlebell Swing
Why you should do it: The kettlebell swings is probably one of the most underutilized movements amongst golfers. The swing is unique because it allows golfers to train ballistically while strengthening the posterior chain (think: glutes, hamstrings, and upper back). Since not all gyms house Keiser or other state-of-the-art resistance systems, the kettlebell swing allows golfers to train the powerhouse of the swing in a highly transferable way. When including this movement in your programming, be sure to learn proper technique and from a coach or expert to avoid injury.
Suggested sets and repetitions: 100 reps (continuous)
4) Heavy Walking Lunges
Why you should do it: Generally speaking, golfers seem to skimp out on heavy lifting as they don’t see the value in it. Don’t be like them, be like Rory. Heavy walking lunges will not only strengthen your lower but also improve your balance and coordination. Why heavy? To put it simply, weight moves weight. Of course, it’s ludicrous to think golfers should train like a bodybuilder because they don’t but a little more muscle mass will lend will to more strength, more power, and thus stronger swing mechanics.
Suggested sets and repetitions: 3 sets of 10-12 repetitions
Why you should do it: This final movement brings everything together, and might be the missing link in your training regimen. The box jump is all about elasticity, power endurance, explosive strength, hip extension, and efficient SSC; these qualities are essential to the sport. Since I am a major proponent of simplicity, I believe there’s no better to train these qualities than with the box jump. It’s accessible, easy to progress/program, and quite enjoyable. Over time this movement will also improve your hip and ankle mobility.
Suggested sets and repetitions: 2-3 sets of 6 repetitions.
