Where Do I start?
These ‘golf exercises’ will get you going
Trainers usually smirk when asked for sports-specific exercises. Truth is, most exercises are beneficial for any sport. However, Golf Digest Professional Advisor Ralph Simpson, a former trainer on the PGA Tour, says there are some exercises that greatly benefit golfers. Depending on how often you workout, Simpson offers three “golf” exercises you should add to your regimen. Find your niche and get to it. —RON KASPRISKE
BEGINNER (Works out once a week or less)
1. BRISK WALK
Thirty minutes or more a day will control weight, reduce back pain, improve hip mobility and lower-body strength. You don’t have to speed walk. Just walk with a purpose.
2. FRONT PLANK
Hold this position for 10-15 seconds (three sets) trying for a longer duration each time. This will help strengthen core muscles, and stabilize your body when you swing.
3. SIDE PLANK
Same regimen and benefit as the front plank. This also is a core-strengthening exercise that helps the abdomen, back, hip, thigh and glute muscles activate during your swing.
INTERMEDIATE (Works out two or three times a week)
1. INCLINE WALK
A 15-to-30 minute uphill walk (treadmill or outside) strengthens your calves, glutes and heart. Your back-nine endurance will improve and you’ll be able to maintain correct posture better.
2. CABLE PULL
Move a cable or resistance band across your body from low to high, then reverse and do it high to low (two sets, 15 reps, each arm). Rotate as you pull. This helps train your torso in a golf swing-like movement.
3. OVERHEAD WALL SQUAT
For better posture, power and turning ability when you swing, hold a bar overhead and brace against a physio ball. Squat just shy of your thighs being parallel to the ground, then stand (three sets, 10 reps).
ADVANCED (Works out four to seven times a week)
1. WARRIOR PULLS
Stand in a split-squat position, abs tight. Pull a weighted cable or resistance band across your body while turning your upper torso (two sets, 10 reps, each direction). This improves your turning ability and clubhead speed.
2. MEDICINE-BALL ROTATIONS
Hold a ball and lie on your side on a physio ball with your feet braced. Rotate your chest up and toward your feet (two sets, 15 reps, each side). This trains your hips and upper body to move more freely.
3. MEDICINE-BALL THROWS
Stand in your address posture holding a ball. Mimic a through-swing and release the ball on a flat trajectory into a solid wall (two sets, 10 throws, each direction). This adds power to your swing.
Source: Golf Digest, November 2012
