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Injuries and muscle soreness can dramatically impact our ability to play golf at our best. As every golfer knows, the golf swing is a complex activity that relies on the proper coordination and free movement of virtually every body part. When the movement of any area of the body is restricted or impaired, your golf game suffers. Improve your golf game with these exercises.

The key to maintaining and improving your golf game is having a regular stretching and exercise routine. These exercises should help to loosen and strengthen each body part while improving flexibility. Your routine should focus on:

  • Strengthening your core and abdominal strength
  • Reinforcing glutes and lower back muscles
  • Improving shoulder and rotator cuff strength
  • Enhancing the power in arms, hands, and wrists

Targeted exercises will enhance your playing strength and flexibility while preventing injuries that could potentially sideline your game for weeks or months.

Here are five exercises that can help improve overall strength and fitness and reduce the potential for injury.

Which Exercises Can Reduce Injuries and Improve Your Golf Game?

The experts at Green Eagle Golf recommend five essential exercises that target key areas most prone to injury while adding more power to your swing. These exercises focus on the all-important leg, glutes, stomach, hips, back, and shoulder muscles. 

As with any exercise program, start slowly and increase the number of sets when your body feels ready. If you are just beginning, alternating days between different muscle groups will allow muscles to recover quicker. The rest day will also help you to avoid unnecessary strain on the muscles. 

1. Mini-Band Walk-Forward and Sideways

This exercise uses two heavy-duty 12” resistance bands. Start by placing one just above your knees and the other around your ankles. Then, walk in place, stretching the bands further with each stride.  Aim to keep your back straight and knees directly over the toes with each foot plant.

After one set of ten steps forward, switch to sideways steps for another set of 10.

  • One set = 10 steps
  • Ideal repetitions = 3-4 sets of both forward and sideways movements
  • Benefit: Legs and glutes

2. Hip Crossovers

Start by lying face up on the ground. Extend your arms perpendicular to your body. Then bend your knees, placing your feet flat on the floor, slightly wider than shoulder-width apart. This is your starting position. Now, twist the bent legs to one side, touching your knees to the ground, then repeat to the other side. Keep your abdomen tight with shoulders and feet in place as you continue alternating sides. 

  • One set = 6 in each direction
  • Ideal repetitions = 3 sets
  • Benefit: Hips and lower back

3. World’s Greatest Stretch

This stretch is great to help you warm up whenever you practice or play.

Often described as the quickest way to loosen up, the World’s Greatest Stretch focuses on nearly every part of your body. To start, stretch the right foot as far in front of the left as possible. Then, bend forward and touch the ground with your left hand, next to or just behind your right foot. This will help support your body. Rotate your right arm upwards, stretching as high as you can. Hold for 2-5 seconds, then drop your right arm down. Repeat three times, then switch to the opposite position with your left foot forward and left arm reaching upward.

  • One Set = 3 stretches on each leg
  • Ideal repetitions = 3-4 sets
  • Benefit: Shoulders, arms, legs, all muscles involved in a backswing 

4. Med Ball Perpendicular Throws

Improve your golf game even more with these exercises. Ideal for strengthening the golf swing and follow-through, this exercise involves swinging a weighted medicine ball in an arc similar to a golf swing, releasing it at a point that is perpendicular to the wall. Ensure that your feet are shoulder width apart to maintain balance. Throughout the exercise keep your back straight but not tight, and avoid hunching your shoulders. For beginners, make sure you start with a lighter-weight medicine ball. 

  • One Set = 6 throws
  • Ideal repetitions = 3 sets
  • Benefit: Core, ACL, shoulders, arms

5. Drop Step Lunge

This exercise requires no equipment and can be done at any time. Stand with your legs shoulder-width apart and arms stretched out from your sides. Then take your left foot and step diagonally and behind your body, in line with your right elbow (or as close to it). As you place your foot, slowly drop into a lunge position as the step lands. Keep the back straight and chest up, then return to the original position. Repeat on the other foot. For beginners, try holding onto a chair or wall with your hand to maintain balance. 

  • One Set = 6 lunges on each leg
  • Ideal Repetition = 3-4 sets
  • Benefit: Glutes, upper legs 

Learn More at Green Eagle Golf

At Green Eagle Golf we are committed to helping golfers stay healthy, improve their game, and add to their performance and enjoyment. As such we offer a broad array of accessories and tools to help you stay in shape, improve your skills, and enhance the overall golfing experience. 

1 Comment

  • Andrew Joy
    Posted December 26, 2023 at 8:02 pm

    It’s very nice because of its benefits.

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