Golf requires upper body strength for a sufficient swing speed and balance, consequently adding distance to your shots. June is the season of golf, as the U.S. Open PGA approaches between June 16 and 19.
Workout for a golf player must include the following exercises:
1. Lunges with Whole Body Rotation
Get a medicine ball or a dumbbell handle and hold it in the center. Lunge your right leg forward with the left knee reaching to the ground. Rotate the ball with your fully extended arms so that the whole upper body moves with it. Return to the original position and stand back up. Repeat several times, and increase the frequency every few days.
2. Cat and Camel
Start by getting down on your knees with palms resting flat and shoulder-length apart. Take a deep breath and arch your back upward, with the head dropping down. When you exhale, lift the rear end towards the ceiling. Hold each position for 5 seconds and start with 10 reps a day.
3. Dumbbell Golf Swinging
This is a fun workout for improving your swing speed and distance of the shots. Hold the dumbbell close to your left hip in your right hand, with your arm fully extended and straight. Rotate your shoulder and bring the arm toward the back of your head while you step forward. Bring the same arm back to the original position as you step back.
Pushups are the oldest, simplest, and most versatile workout for strengthening the body muscles and improving balance. Make sure to keep your body straight and parallel to the ground while keeping your abdominal muscles contracted.
Go as low as you can from the plank position, slowly. Repeat this, with the number of pushups increasing periodically.
5. The Single-Leg Deadlifts
Single leg deadlifting is a popular golf exercise that strengthens the lower back and torso, along with the muscles of the thigh.
Stand straight with the dumbbell in your hand hanging down the thigh. Bow forward, pull the tailbone back, and let the opposite leg go kick back while keeping the back straight. Repeat this for the other arm and leg too.
6. 90/90 Stretch
This workout increases the strength of hip rotation for a string swing. Sit on the floor with your front leg placed at a 90-degree angle in front of you. The other leg should also be at a 90-degree angle but out to the side. Using your hand for balance, rotate your hip to shift the weight on the front leg. The knees and ankles should directly touch the floor.
The Bottom Line
The above-listed exercises can be alternated to create a fun golf workout regime. One may need to consult a fitness expert who can suggest the right exercises and their frequency for a certain weight, age, and height. If an exercise seems challenging initially, you should start with a lighter one.