Many think of golf as a sport that rewards finesse and flexibility. While this is absolutely true, many people don’t know that golf is also a game that rewards strength and power. In order to help you achieve your maximum potential, we’ve outlined five of the most useful strength-training exercises for golfers. Check them out below!
Medicine Ball Swing. The medicine ball swing is a great exercise to help you add speed and power to your swing. And it’s really easy to do. Grab a 10-pound medicine ball, and get into your regular golf swing stance (like you were about to hit your driver). Swing the medicine ball as you would your club (with one hand on each side of the ball) while being sure to let go of the medicine ball at the point immediately after you would have struck the golf ball. Be sure to do this in front of a wall or sturdy object so the ball doesn’t go flying and hit somebody!
Wrist Rotation. Your wrist contains many small muscles that are key to enhancing swing stability. Strengthen these muscles by holding one of your irons in the center of the shaft, and slowly rotating the club in each direction. Try and twist the club as far as you can without causing yourself pain. Vary the speed as you get more comfortable with the exercise. Do about 50 rotations for each hand.
One-legged Squat. The one-legged squat is a great exercise because it increases strength while also helping to achieve better balance. The first time you do this exercise, don’t use any added weight. Instead, get a bench or chair, put one leg out in the air in front of you, and then stand up straight using your other leg. Repeat 20 times for each leg. Once you can do this easily, do the same exercise while holding light dumbbells.
Power Clean. The power clean requires a barbell and an open space away from others. Start with relatively low weight—an amount you can pick up off the ground fairly easily. Get in the dead lift position, meaning bend your knees and squat down while keeping the bar on the floor. Keep your back as straight as you can. Place your hands on top of the bar, then in one explosive movement, stand up while pulling the bar up to your shoulders. Be careful and use low weight when first starting this movement as it can injure your back when done improperly. Done correctly though, it will greatly enhance your strength and explosiveness.
Incline Bench Press. Just like a standard bench press, except for your body should be on a positively inclined bench. The exact degree of incline is up to you, but keep in mind that the more the bench is inclined, the more difficult the exercise will be. Incline bench is better for golfers than regular bench pressing because it helps focus more on the shoulders and triceps, which are more important to develop for golfers than chest muscles.
If you integrate these helpful exercises into your workout routine, you might be surprised at just how much they can help improve your golf game. And you won’t just notice more length from your driver—you’ll also notice enhanced stability and control with your chips and putts. After all, strength doesn’t just mean brute force!