The golf swing is an execution of a powerful coordinated movement that requires high levels of stability, mobility and control. Golfers who are unable to achieve the desired range-of-motion and absorb the forces generated, are limiting their swing potential.
With strength and conditioning now becoming an essential component in many golfers training programs and with the US Open upon us, we at Absolute have come up with 10 great exercises to help improve that swing of yours!
THE 10 EXERCISES:
- SUPPORTED STALK TURNS
- Raise one leg and place foot behind supported knee
- Rotate unsupported knee across supported leg, maintaining balance and keeping torso still
Improves: Separation between hips and torso, hip mobility and stability
Perform: 2-3 sets of 10-15 reps on each leg
Progression: Unsupported
- TORSO ROTATIONS
- Standing in golf posture, cross arms over shoulders
- Rotate torso without moving your lower body
- If lower body moves, move to swiss ball rotations (correction exercise)
Improves: Separation between torso and hips, golf posture and stability
Perform: 2-3 sets of 10-15 reps
Correction exercise: Swiss Ball Rotations
- SWISS BALL ROTATIONS
- Sitting on the swiss ball with feet shoulder width apart, place golf club/broomstick across shoulders
- Whilst stabilising lower body on swiss ball, rotate torso
- Ensure lower body doesn’t move whist torso rotates
Improves: Separation between torso and hips and lower body stability
Perform: 2-3 sets of 10-15 reps
Progression: Bring feet together
- THORACIC ROTATIONS
- Lying on side, place a medicine ball between your legs and a support for your head
- From here, place your arms out in front of you
- Then, rotate torso keeping arms straight, and hold stretch for a few seconds
Improves: Separation between torso and hips and thoracic mobility
Perform: 2-3 sets of 10 reps on each side
Progression: Add banded resistance
- HIP DROPS
- Start in a supine position, with knees flexed and arms out for support
- Rotate hips from one side, then to the other
- Ensure movement is coming from the hips and not the lower body
Improves: Strengthening of hips and internal and external rotation of lower body.
Perform: 2-3 sets of 10 reps on each side
- RUSSIAN TWISTS
- Lie with shoulder blades on swiss ball, feet flat on the ground shoulder width apart.
- Raise arms, keeping them straight, pointing to the ceiling.
- Keeping tight in your hips and core, slowly rotate shoulders to the right until arms are parallel to floor, then rotate to your left.
Improves: Core strength, stabilisation, balance and coordination
Perform: 2-3 sets of 10-15 reps
Progression: Add weight (medicine ball, dumbbell, plate)
- BOX STEP UP W/ HIP TWIST
- With a medicine ball out in front and standing behind a box or bench, plant right foot on the platform and push up
- Simultaneously lift your left leg up and rotate hips at the top of the movement, towards supporting leg
- Reverse the movements and return to starting position and repeat on opposite side
Improves: Separation between hips and torso, Lower body strength and stability
Perform: 2-3 sets of 10-12 reps
Progression: Increase weight
- SINGLE LEG GLUTE BRIDGE
- Lay prone with knees bent and feet flat on the floor
- Raise one leg off the ground keeping it straight
- Drive heel, extend hips upward and squeeze glutes as they come off the ground
Improves: Strengthening of the glutes and hamstrings
Perform: 2-3 sets of 10-15 reps
Progression: Use platform to elevate legs
- SWISS BALL SKIERS
- Set up in a push-up position with your shins on a stability ball
- Then start by rotating hips to one side and tuck in knees
- Return to start position and repeat to opposite side
Improves: Separation between torso and hips, rotational core strength and shoulder stability.
Perform: 2-3 sets of 10-15 reps
Progression: This is an advanced exercise
- MEDICINE BALL THROWS
- Holding a medicine ball, stand tall next to a wall with your arms out in front
- Keeping abdominals tight, rotate torso away from wall
- Quickly reverse the rotation and throw medicine ball against wall as hard as you can, ensuring you use your feet as a pivot to reduce load on lower back
Improves: Shoulder and hip mobility
Perform: 2-3 sets of 8-10 reps
Progression: Use a heavier medicine ball
To get the most out of your leisure time and ensure you are training specifically to your needs, come on in to Absolute and see how the correct training will be efficient & invaluable for your swing.
Written by Absolute’s Performance Coach Steve Hissey
