Off-season Workouts to improve your golf game
This winter make sure you are keeping your body in prime condition. Here are some great off-season workouts to build muscles that will help your golf game and prevent injury.
Elevated Glute Bridge
Benefits: A more challenging version of the Glute Bridge, to strengthen your glutes. Developing these muscles is critical for golfers because that’s where most of your swing power comes from.
Lie on your back with your heels on a bench or step.
Point your toes toward the ceiling.
Squeeze your glutes and raise your back off of the ground until only your head and the tops of your shoulders are on the ground.
Extend your arms with your palms down.
Side Plank with Cable Row
Benefits: Increases core and back strength, the foundation for a strong drive. Also teaches your core to stabilize when you move your upper body, a critical skill for maintaining a precise swing.
Lie on your side facing a cable machine.
Grab a handle at an appropriate weight and rise up into a side plank.
Perform cable rows while staying in a full side plank position.
Stability Ball Dumbbell Twist
Benefits: By performing a twist on a physioball, you improve rotational strength and control—keys for preventing lower back injuries.
Lie with your back on a stability ball and hold a dumbbell in both hands with your arms extended.
Slowly twist to one side while balancing on the ball.
Squeeze your abdominal muscles.
Sets/Reps: 3×20 each side
Power Kneeling Cable Twist
Benefits: Adds core power to help you whip the club through the ball.
Facing a cable machine, kneel down with either leg forward.
Grab the cable machine handle with both hands.
Choose a lighter weight than you would use for a slow repetition.
Quickly twist to the side of your lead leg. So, right knee forward, twist toward the right. The quick movement makes it more of a power movement, mimicking the golf swing.
Repeat with your other leg forward.
Sets/Reps: 4×14 each side