Best Exercises For Golfers

August 5, 2021

Check out these exercises specifically intended to increase golfers mobility designed by Chelsea Piers Fitness Personal Trainer Orest Ludwig.

WARM UP ROUTINE

This low-impact warm up is perfect to raise your body’s temperature to increase muscle plasticity and reduce injury risk.

12 minutes on the Stairmaster machine.
Adjust your lower body position every minute from front, right and left-side walking.

Ankle to Wall Stretch (30 seconds each side)

Assisted Leg Lowering (8x each leg)

Begin laying on a mat face up so that your back is on the floor with both hips flexed as close to 90 degrees. Hold a handle in each hand and pull the tubing down enough to feel your core activate. Once in this position lower one leg to the ground, while maintaining the other legs position. Work to get the heel to the floor with a neutral pelvis. Return the band to the start position and repeat.

Quadruped Thoracic Rotation (12x each side)

Step 1: Position yourself on hands and knees. Place your right hand behind your head. Be sure your lower back is straight.
Step 2: Next, rotate your upper back inward so that your right elbow is pointed toward your left knee. Rotate as far as is comfortable.
Step 3: Pause, then raise your right elbow toward the ceiling by rotating your upper back and head to the right as far as possible. This completes one rep.

Dumbbell Ski Swing (15x)

Hold a pair of dumbbells at arm's length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. Next, swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can.

High plank T- Spine Rotation (10x each side)

Place your feet hip-width apart. Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start.

Half-Kneeling Lat Pull Down (10x)

Step 1: Grasp a lat bar with an overhand grip that is wider than shoulder-width.
Step 2: Get down on your knees in front of the lat pulldown machine. Your body should form a straight line from your shoulders to your knees.
Step 3: Pull down the lat bar to your chest without moving your torso, pause, then slowly let weight back up.

BOSU Half Ball Golf Swing with Cable Machine (12x each side)

Set the height of the band/cable to match your hand position
Pull the band/cable away from the post/machine to feel tension and keep the tension throughout
Small movement (half swing or less) with repetitions of the backswing and the downswing
For more difficulty, stand on an unstable objective such as the BOSU ball