Exercises to Improve Strength and Flexibility

One of the surest ways to improve your golf game is to work on your conditioning. There is a reason the pros spend so much time with personal trainers or in the gym; when your core is strong and your body is flexible, you will find that producing a powerful, technically sound swing comes easier.

With good core stability, you can wind your body and generate the force necessary for distance, without losing the alignment necessary for accuracy. By strengthening your core, you will improve your ability to maintain proper swing posture, increase the consistency of the downswing, improve accuracy, add power and strength and help prevent injuries.

With all that in mind, here are a few exercises to strengthen your core for golf.

1. Hamstring Curls with Stability Ball

This engages the hamstrings, glutes, lower back and ab muscles. Lie on a mat with your hands by your side, with legs straight and your feet on top of a stability ball, with your heels pressed into the top of the ball. Lift your rear end off the ground and raise your hips towards the ceiling, while tightening your stomach. With your heels, pull the stability ball towards you and bend your knees as much as possible. Keep your core engaged. Then, roll the ball away from you by straightening your legs.

2. Torso Twists

This exercise strengthens your obliques, which will increase your rotational power, allowing you to strike the ball with more clubhead speed. Begin by attaching a resistance band to something sturdy at about chest height. Grab onto the end of the resistance band and, with your hands together, lift your arms to slightly lower than shoulder height, keeping a slight bend in both elbows. Position your body into a golf stance and twist your trunk away from the band as much as possible. Make sure you turn your trunk while holding your shoulders still. Once you’ve reached the end of the rotation, slowly turn your trunk all the way to the other side.

3. Ab Roll Out

This is one of the more challenging exercises that helps build core stability and strength. Begin with knees on the ground, slightly apart and toes firmly planted and flexed so the bottom of the foot is facing towards the area behind you. Place the stability ball in front of you and engage your abs, leaning forward and resting the ball under your forearms, while keeping your back straight. Slowly roll the ball in front of you by extending your arms in a straight line away from your body. Stop when your back is about to arch or at the point where the stability ball begins to brush your armpits, and hold it there for 10 seconds. Then, roll the ball back towards you, bringing your chest upwards and elbows back in line with your shoulders.

4. Squats

This will increase the strength of your abs, lower back, glutes, hamstrings and quads, which will help produce the power in your legs, hips and trunk required to hit the ball long distances. Stand with your toes pointing forward, feet slightly wider than shoulder-width apart, place your hands out in front of you, away from your body at about face level and tighten your stomach to engage the core. Stick your rear end in much the same way you do when addressing the golf ball. You should feel the muscles tense in your lower back. Next, push your rear backwards, causing you to slightly bend forward at your hips and force your body weight onto your heels. Maintain the arch in your lower back and try to keep your trunk as upright as possible. Don’t let your knees move together. Your kneecaps should stay over your second toe throughout the entire exercise. Continue to lower your rear end to the ground and stop just before you lose the arch in your back. Then stand tall, maintaining your proper knee and anterior pelvic tilt position.

5. Forward Lunge & Twist with Golf Club

This exercise stretches the hip flexors and improves torso mobility while also building strength and stability in the hips, pelvis, lower back and trunk. Begin in a standing position with an upright posture, and cross your arms in front of your shoulders, while holding a golf club horizontally against your upper arms. With your left leg, step forward into a lunge, bend your right knee and lower it to above the ground. After stepping forward, do not continue to move your body forward, instead lower your body directly downward and do not allow your left knee to move forward. Rotate your torso to the left while keeping your body upright and the golf club level. Rotate back to center and step your left foot back to a standing position.

As always, it is crucial that you consult your physician before beginning a new exercise regimen.