This section is designed to illustrate and describe the stretches or exercises recommended in each of the Golf Specific Workout Programs. Not all of these exercises are suggested for all players, so take the time to look up the recommended Pre-Exercise Stretches and Exercises that are listed on your Student Profile page. If you still have questions, please email or call and we will discuss further.
Things to remember:
Breathe and when you think you are breathing, breathe more. This is what releases your joints and muscles during stretches and athletic movements.
Drinking water not only will hydrate your body from the sweat you are losing, but if can also help break up and wash away the lactic acid that builds up around your muscles and joints while working out.
DON’T OVER DO IT
Remember these exercises are meant to develop your flexibility and strength to play better golf, so if you hurt yourself that could mean limited golf for the season. Take your time, don’t rush it is all about form and technique to maximize these exercises.
This is not meant to be torture, so get some music or something going in the background so that this is enjoyable, not a second job.
Hip Lunge Twist with Half Roller
This is one of the best total body golf stretched possible. This will hit the hip flexors, upper back, hamstrings, and shoulders. These are most of the major areas all golfers should be using. There will be 3 movements to the stretch and the all have something different they are concentrating on stretching. First, you will place you knee on the half roller and lunge forward with the other leg while keeping the foot and knee aligned. Then you will be trying to push your hips into the back of your forward heel and also reaching as far forward with your head between your elbows. After a hold period you will then rotate to one side or the other, you will do both by the end. You are still trying to lunge the hips forward towards the back of your heel, but you are also now using your upper arm to push your higher shoulder away from the pole. This should create a torque between your upper and lower body. Then you will rotate the pole to the other side and repeat the same. This exercise should be performed before exercising or playing if no other stretching or warm up is possible. Remember breath, a lot.
This stretch will require you to gain flexibility in the hip flexors and the glut area. If possible using the Power Plate is a great way to assist this stretch. Place one knee at a time over the other and simply sit into the position pictured. You will want to allow your head to drop down between your head so that you will be able to stretch your back as well. If the Power Plate is not available, a pole will due.[clear]
Toe Touch with Half Roller
This stretch will require you to develop more flexibility to your hamstrings and lower back. Place the half roller under your toes and reach for the ground allowing gravity to pull you downward. You should start off using a weighted pole and if possible the Power Plate to assist in developing this flexibility. This is necessary for proper impact position in the golf swing.
This is a great yoga stretch for the thoracic spine and this is where the back will take the most stress during the golf swing. Lie face down with your feet together and your toes pointing behind. Place your hands flat on the floor close to your body and beside your rib cage. As you inhale, gently push off your hands, lifting your head and chest off the ground and tilting your head back.[clear]
Hip Windshield Wipers
This exercise is meant to strengthen and flex your hip flexors internally and externally. Lying on your back clamp your fists or hands together between your knees. Then you are using your feet like windshield wipers, back and forth without allowing your knees to separate from your hands or fists. This stretch will allow you to create the proper pivot in the golf swing and prevent lateral sliding.
This is an exercise and a stretch all in one. First stand up to the wall with your heels about 10″ away from the wall, then lean back so that your gluts, back, shoulders and head all touch the wall. Now, place your elbow shoulder height on the wall and try to place your wrist on the wall, if you cannot get the wrist on the wall then try to slowly work your wrists to the wall. Then try to reach over your head.
This stretch will require you to stand tall with the stretching pole above your head, lunge forward while keeping the club above your head, and then then you will rotate left and right. You will lunge forward with both legs and you will hold each side for the prescribed time. This requires lower body strength and also will assist in stretching your upper body against a stable lower body.
Dynamic Lat Stretch
This is a great stretch for players with tight backs and tight hips. This stretch requires you to stand facing a pole, grab the pole with two hands, and then swing one leg around behind the other while sitting lower to the ground with your other leg. This position should create the letter “C” with your body. This will also require some level of lower body strength to stabilize your body. Repeat with both legs.
This yoga position will take some time to achieve perfection, but it will be well worth it for the wellness of your back and hamstrings. Keep your legs about hip width apart and your arms shoulder width apart, just as if you were doing pushups. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. This is a great stretch for spine and hamstrings.
This stretch will require you to get on your hands and knees, place your elbow on the exercise ball or any elevated surface. The objective is to push your shoulder towards the ground. This will open up your chest muscles and this may stretch your upper back muscles as well. This is a good stretch for the rotator cuff area as well, so be careful if you have issues with your rotator cuffs.
Warrior with Rotation
This is complex move for more advanced flexible players. Lunge your feet 4 to 5 feet apart. Turn your right foot about 45 degrees to the left. Turn your left foot 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee either behind or directly over your ankle. Raise your arms over head. Then slowly lower them until your left arm is pointing to the side and the right arm is pointing the other direction, as pictured. Then you will put your first inside your other hand and as pictured turn your body so that you’re opposite elbow can reach to the other side of your forward knee. This will put you into the second stretch of this yoga pose where you will have leverage with your elbow against your lower body.
You should be able to torque you upper body against your lower body. For the even more advanced, maybe with a block on the floor for support attempt to reach down to the ground with the lower hand and reach for the sky with the other. This requires quite a bit of flexibility and breathing. You should try to complete this in stages and over time, not on the first try.
This exercise requires you to get into a set position, as shown to the left, and jump or slide right to left. Each time you slide to the other side you are trying to get back into this seated position and explode back over to the other side. This is a great Plyometric exercise to create lower stability and explosive power for the downswing. The lower you can sit the more stability created.
Jumps with Weighted Ball
This exercise requires you to build balance and stability. You will simple hold a weighted ball close to the chest and explode up from the ground and land on an elevated surface, you then return to this seated position where you then explode up and back down off to the ground. ADVANCED- Find a surface that is slightly unstable to jump onto, this will help the small stabilizer muscles more.
Golf Swing with Exercise Ball
This exercise requires you to emulate your full golf swing, while working on full swing technique. Swinging the exercise ball with proper technique will allow you to work on golf specific muscle groups that are required for swing changes you are making. Most importantly this will allow you to work the separation of your lower body and upper body. Remember, technique is most important.
This exercise is meant to create an explosive lower body with powerful and controlled lunges. You will start by standing upright with the weights down by you side, then take a large step forward. While you are walking and lunging you will want to keep your chest and head talk and back, so not to injure the lower back. The lower body is the base of the swing, so we need this strong base to control the swing.
This exercise requires balance and upper back strength. You will stand with the weights by your side lean forward and pull one leg off the ground, and then you will keep a straight back while raising your arms in a controlled fashion up and down. This is called a “fly” technique and you are trying to pinch you shoulder blades together as you raise your arms. This is great for balance and stability.
Golf Swing with Weighted Ball
This exercise requires you to emulate your full golf swing, while working on full swing technique. Swinging the weighed ball with proper technique will allow you to work on golf specific muscle groups that are required for swing changes you are making. Most importantly this will allow you to work the strength of your lower body and upper body. Remember, technique is most important.
Reverse Back Curls
This exercise requires you to develop lower back strength. You will place the ball on your knees and brace yourself against a wall with your feet. You will lie over the top of the ball and then reverse the motion you would typically use for traditional sit ups. This lower back exercise will allow you to create stability in you lower and hold your posture through impact with ease.
This exercise requires you to develop upper back strength and also some arm strength. You will sit on the exercise ball facing the bands or workout machine. You will the reach out for the handles and pull them to your side just as pictured. The goal is to pinch your shoulder blades together and strengthen the upper back, while maintaining balance on the ball with your hips.
Side Rotations with Exercise Ball and Medicine Ball
This is a great golf exercise for creating separation between the upper and lower body, also great for the abdominal area. Place your upper back of the exercise ball, holding the ball straight over head you will rotate to the left and then to the right. You will want to hold your waist up while doing this to create the proper stretch. The goal is to stack your shoulders on top of each other when you rotate.
Lunge Lat Pulls
This exercise will require you to place a comfortable amount of weight on the machine or the proper strength bands. You will then stand in front of the machine, lunge forward, and grab the handles. Then you will keep the 90 degree angle in the forward leg and pull the handles towards your stomach. This is mostly for the back muscles so remember to pinch your shoulder blades together.
Fly Push Ups
This exercise requires you to have a certain level of upper body strength and flexibility. In this exercise you will be doing standard push up with two big additions. One, you will be adding dumb bells to the exercise and two you will be adding an alternating upper body rotation at the top of the push up. The weight will vary on your ability, but start with something light to get the form correct.
Elevated One Leg Push Ups
This is a twist to standard pushups. You are trying to create some lower body strength here as well as the standard chest and upper body workout. Just as seen here place one leg at a time off the ground and onto an elevated surface. You should complete at least one set with each leg up. This is a good stability drill as well for the lower body. You need the upper body strength in the arms on the downswing.
This exercise will help you build strength in the glut area and oblique muscles that line the side of your abdominal muscles. These are used every time you hit a golf ball and are great for keep your posture though impact and restricting the body from swaying during the back and forward swing. You will want to get yourself into a plank position, which means place your elbow on the ground and hold your upper body stable. When you are there you will have a dynamic exercise that will require you to kick you leg up into the air and then rotate your knee forward until in touches the ground in front of your other knee. Then you will return the leg back to the original position while keeping your upper body straight and steady.
Rotations on Bosu Ball
Using a bosu ball and a weighted ball this exercise will develop abdominal strength designed for rotation, just as used in the golf swing. You will sit on the bosu ball, while rotating side to side trying to touch the ground on each side. You are trying to remain balanced and keep your feet on the ground. This is an abdominal exercise, not a hip exercise so try to keep the hips from coming off the bosu ball.
Elevated Toe Touches
This is great exercise for someone with weak abdominal area. You will want to lay flat on your back and elevate one leg in the air at a time. Then you will try to reach up and touch your toe, you may grab your leg at first and pull yourself upwards, but work towards just grabbing the toe and then release back to the ground. Repeat the the desired amount and then switch legs are repeat.
Downswing with Exercise Ball
This is a great upper body rotational exercise that will really work on the latissimus muscles in your back. Start in the backswing position, bump your right hip forward slightly, and then rotate with the upper body.
Curls on the Bosu Ball
This is a great way to not only work on upper body strength, but also the stabilizer muscles of the lower body. Standing on the bosu ball as pictured and using either dumb bells or a machine, simply curl the weight while maintaining you balance on the ball. This is a good of a golf specific example, because this work multiple areas at once and in golf your obviously using multiple muscle groups at once.
Squats with Weighted Pole
These are great for the lower body and lower back. In the golf swing we put quite a bit of stress on the lower back, so we need to strengthen this area. Start upright and then squat while allowing your arms to move away.
This is a traditional exercise, but for someone who lack hand and arm speed in the golf swing, this can be a great way to isolate this group of muscles. Start with the bench in a incline position, this will help work the shoulders also, the simple chose a weight that is suitable and press the weight away from your chest. The arms need to have a great deal of strength to stay in front of your body on the downswing.
Pull Downs on Bosu Ball
When we talk about pulling in the golf swing this requires a certain amount of upper body strength. Stabilizing your lower body and pulling the bar downward requires you to use multiple stability groups at once and that is the key having more stability in the golf swing. This will allow you to create lower body stability and upper body strength by pulling down and staying balanced.
Sit ups with Medicine Ball
This is great for gaining stability and strength in the mid section. You will brace yourself with the bar on the bottom of the machine and sit on the back of the bench. Then starting the sit up, but when you get to the top of the sit up you will rotate both directions and then return back to the bench. This is one repetition on the set. Make sure your back doesn’t hit the bench during this exercise.