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STRENGTHEN THE RIGHT MUSCLES FOR A GOLF SWING
More than just swing speed
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TRAINING EXERCISES
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Jumpsquats
An exercise that activates a large part of the body. The quadriceps, hamstrings, and glute muscles work hard while also engaging the calves, core, and lower back. This exercise will help you improve both balance and explosiveness.
10 repetitions x 3 sets.
Leg Press
This exercise places full focus on the quadriceps, hamstrings, and glute muscles. You can control which muscle dominates the movement by adjusting your foot position on the footplate. A higher foot position will activate the glutes more, while a lower position will engage the quadriceps. Here, you exclude all elements of balance and focus entirely on explosiveness in the legs.
Set 1: 12 reps - low weight Set 2: 6 reps - heavier weight Set 3: 6 reps - same weight Set 4: 12 reps - low weight
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Lateral Squat
A great exercise for us golfers that activates the quadriceps, inner thighs, core, and glutes. Stand with your legs wide apart and squat as shown in the pictures. This exercise works on balance, stability, and strength. If you want to make it even more challenging, you can add extra weight.
10 repetitions x 3 sets
Russian Twist
The exercise can be done both with and without weights. In the beginning, it might be good to start without weights to properly master the technique. Sit with your feet on the ground and lean back until your back is at a 45-degree angle to the ground. Then, rotate your shoulders to the right and left. The key to this exercise is that the rotation happens between the hips and shoulders. Avoid using only your arms. Focus on finding the rotation and performing the exercise slowly rather than rushing through it.
15-20 repetitions x 3 sets.
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Cable Rotation
In this exercise, we continue to work on separating the lower body from the upper body. Stand with your feet slightly wider than shoulder-width apart and bend your knees slightly. The goal is to keep the lower body static while the upper body rotates using the muscles in the core. The arms should be held straight out from the center of the chest throughout the entire movement.
15 repetitions x 3 sets on each side.
Lateral Skater Jumps
This is an excellent exercise for working on leg explosiveness while also improving your balance and coordination. Stand on one leg and load the movement by getting into a skater position. Then, jump laterally while rotating 90 degrees. The goal is to jump as far to the side as possible while maintaining balance. This exercise is definitely a challenge!
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When starting to exercise, it is important to take it easy at first. To avoid injuries, it is crucial to ensure that you are using proper technique when performing the exercises. You can do this by consulting a personal trainer. Good luck!
