GOLF FITNESS The 20 most effective exercises for longer drives, improved accuracy, and a consistent game FLEXIBILITY Flexibility may be the single most important factor in making a successful golfer. A compact, powerful swing is defined by the x-factor or the relationship of shoulder to hip rotation. The shoulders should turn at a 90-degree angle over the hips, which should turn 45 degrees that s the x-factor, says Katherine Roberts, certified golf performance coach and founder of Yoga for Golfers. Stiff shoulders, tight hips, and stubborn hamstrings do little in helping you achieve this ideal swing. What s more, lack of flexibility can also limit your distance off the tee. Power is a byproduct of flexibility, says Roberts. Flexibility allows for full range of motion, which allows you to reach maximum potential in strength. Practice these 10 exercises three to five days a week. You ll improve your flexibility in as little as five sessions, and see a difference on the course in 30 days. Dynamic Twist Lie on ground and cross right leg over left, with left hand on right knee. Rotate body to the left, bringing right arm to shoulder-height. Inhale and externally rotate right shoulder, bending elbow and bringing hand toward head. Exhale and internally rotate right shoulder, bringing right hand toward waist. Repeat five to ten times and switch sides. Benefit: This stretch improves internal hip mobility, which will improve your backswing and alleviate swing faults, says Roberts. Mechanics: 5
Window Washers Lie on back with feet placed close to glutes, wider than hip-width apart. Inhale and lower both knees to the right, exhale as you return to starting position. Switch sides and repeat ten times in each direction. For more challenge: Lower knees to the right and place right ankle on left knee. Engage left glute and press left hip towards the ceiling, increasing the stretch in left hip. Extend left arm overhead, with the back of left hand resting on the floor. Hold for 30 seconds and switch sides. Benefit: This stretch releases the hips, quads and oblique abdominal muscles. This is especially critical for finish position of golf swing. You want a full, upright finish with hips rotating past the target for power, distance, and consistency, says Roberts. Twisting Table Begin on all fours. Place right hand behind head and inhale, twisting from the thoracic spine to point the elbow toward the ceiling. Exhale and tuck right elbow under left shoulder. Hold for five breaths. Repeat five times. For more challenge: Inhale and extend right arm straight in the air. Exhale and thread right arm under left shoulder. Hold for five breaths. Repeat five times. Benefit: This move is great because it increases thoracic spine extension and rotation and teaches you how to stretch your spine over a stable hip base and drive that thoracic spine action toward the target, says Roberts.
Swiss-Ball Russian Twist Lie with shoulder blades and head on a Swiss-ball and feet flat on the floor. Raise arms straight in the air, clasping hands together. Slowly rotate your shoulders to the left until your arms are roughly parallel to the floor. Pause, then rotate to the right. Do two sets of 15 repetitions. Benefit: This exercise teaches you how to rotate the spine, hips, and shoulders to create a very compact, powerful coil. The shoulders should ultimately turn to a 90-degree angle over the hips that turn at a 45-degree angle. This compact rotation is much more efficient and powerful, says Roberts. Hip / Trunk / Lat Extension Lunge or kneel forward with left leg and a golf club in left hand for balance. Raise right arm overhead and lean to the left, stretching the lats and hip on the right side. Hold for three breaths, repeat three times and switch sides. Benefit: This flexibility exercise increases range of motion in the shoulders, lats, and hips, helping with torso and trunk rotation. This will give you more extension in the backswing and help you achieve more power and consistency through this mobility, says Roberts. Mechanics: 3
Hamstring Series with Strap Lie on ground and place a strap or towel around right foot and extend it in the air. Flex both feet and activate both quads. Press left hip towards the floor and extend left arm perpendicular to body. Hold for five breaths. Extend right leg to the right (maintain connection between your left glute and the floor). Hold for five breaths. Place the strap in left hand, extend right arm perpendicular to body, and bring right leg and hip to the left. Hold for five breaths and switch sides. Benefit: his move stretches the inner thighs, glutes, lumbar spine, and pecs. Every golfer should do this every day, says Roberts. It increases the x-factor, which is a direct correlation to generating power and speed. Mechanics: 3 Spinal Rotation Lie on ground with arms spread perpendicular to body. Lift legs off the floor, knees at a 90-degree angle. Inhale and bring legs to the right, maintaining contact of the shoulders to the floor. Exhale, initiating the movement from your oblique abdominal muscles and bring legs back to starting position. Switch sides and repeat ten times in each direction. Benefit: This move is great for flexibility in the hips, lumbar spine, and shoulders, which can reduce swing faults, says Roberts. Mechanics: 3
Supine Groin Stretch Lie on back with the soles of your feet together and knees spread. Relax, feeling the stretch in the groin. For more challenge: Bring feet closer to glutes. Benefit: This stretch releases the groin muscle, inner thighs, and hip flexors. It s also very important for releasing the lumbar spine the low back is the number one injury for golfers, says Roberts. Mechanics: 5 Front and Side Leg Swing Stand tall with feet shoulder-width apart. Hold a golf club in right hand for balance and swing left leg forward as far as possible, then backward as far as possible. Increase the pace into a smooth movement. Perform a set of eight reps for each leg. Then, take a narrower stance and change the motion so each leg swings out to the side, holding hands on hips for balance. Perform one set of eight reps for each leg. Benefit: This move is key for increasing mobility in the hips. When you can internally rotate the right hip in the backswing and during the downswing, you can generate more power from the right glute. It will definitely help you increase distance on the course, says Roberts. Flexibility: 4
Dumbbell Row with Rotation Stand with feet shoulder-width apart and hold a 10-pound dumbbell in each hand. Bend forward at waist, slightly bending knees, and letting dumbbells hang in front of your thighs, palms facing each other. Pull right arm toward rib cage while rotating your torso as far as possible to the right. Pause, then lower right arm while pulling up left arm and rotating left. Perform two to four sets of eight reps. Benefit: This move improves core strength and the ability to activate the obliques. In your golf swing, the trunk should move before hands, which requires strength and flexibility in the trunk, says Roberts Flexibility: 4