In recent years, golfers have begun working out. Challenging the stereotype that golfers aren’t athletes, professionals and amateurs have taken to the gym to improve their golf game and increase the longevity of their playing time.
Golf workouts supplement a golfer’s game in so many ways. Exercise:
- Increases strength and distance
- Decreases potential of injury
- Increases overall health
- Decreases stress
- Increases confidence
Stretching plays a large role in any golfer’s game: make sure you stretch before and after a round. Bonus Pro Tip: Foam roll before and after golf and your workout to warm up your muscles and to speed up your recovery.
While the workout itself is important, so is the equipment you use. Supportive shoes are a must. For an affordable option, we recommend Oakley’s Canvas Flyer Sneakers. Their casual look is perfect for spur of the moment workouts at the office or before a round.
Golfers who like to track stats on the golf course will also probably find satisfaction in tracking their fitness activity. The Garmin Approach S62 does all that and more - between displaying the GPS for golf courses and other typical features of a smartwatch, this Garmin can be used anywhere, anytime. Try this watch and other tech accessories with Utry®.
Now that we have covered everything, let’s get to work! Grab a golf club (we recommend an 8-iron) and get started with the exercises below. Each has an explanation of benefits for you and your golf swing.
Stretches
|
|
|---|
Strech |
Set x Reps |
Benefit |
| Cat/Camel |
1x4* |
Stretches the back; prevents injury. |
| Bird/Dog (Opposite Arm-Leg Extension) |
1x8 each |
Activates the core; prevents injury. |
| Hip Flexor (Golf Club) |
3x20s each |
Stretches the hips and back; prevents injury. |
| Wrist Flexor |
3x20s each |
Stretches the wrists and forearms; prevents injury. |
| Wrist Extensor |
3x20s each |
Stretches the wrists and forearms; prevents injury. |
| Pectoralis (Golf Club) |
2x20s |
Stretches the pecs and chest; prevents injury. |
Bonus Pro Tip: Use a golf club for balance on the hip flexor stretch or to help stretch your pecs on the pectoralis stretch. For the wrist flexor stretch, extend your arm straight in front of you and gently extend your wrist back towards your body with your other hand. In the same stance, gently pull the wrist down for the wrist extensor stretch.
Lower Body
Run through one set of each exercise and then repeat.
|
|
|---|
Strech |
Set x Reps |
Benefit |
| Glute Bridges |
2x10 |
Activates and strengthens the glutes; increases power and speed. |
| Bodyweight Squats |
2x10 |
Activates and strengthens the glutes; increases power and speed. |
| Loaded Rotations (Golf Club) |
2x5 each |
Activates the Glutes; helps with correctly loading the hips throughout the golf swing and increasing power and speed. |
Bonus Pro Tip: Be sure to keep your core engaged (tighten core and lengthen tailbone - similar to a pelvic tilt) during these exercises. When squatting, ensure you feel the weight in your heels and do not allow your knees to cave inwards throughout the movement. Lastly, if you wish, use a golf club during the loaded rotations, where you quarter-squat on one leg and rotate your upper body back as if you were swinging a golf club - feel the weight in your glutes. For example, if you are loading your right glute, rotate your upper body to the right. If you need a more stable base, take a split stance with your back toe on the ground and then rotate.
Upper Body
Run through one set of each exercise and then repeat.
|
|
|---|
Strech |
Set x Reps |
Benefit |
| Curls to Raises (Dumbbells) |
2x8 |
Strengthens the arms; increases power and speed. |
| Wrist Curls (1-2lb dumbbells or Resistance Bands) |
2x8 |
Strengthens the forearms; prevents injury. |
| Reverse Wrist Curls (1-2lb dumbbells or Resistance Bands) |
2x8 |
Strengthens the forearms; prevents injury. |
Bonus Pro Tip: When doing upper body exercises, you typically want the feeling that your scaps (shoulder blades) are squeezing together; don’t scrunch up your shoulders towards your neck - try to keep them low and back.
Core
Run through one set of each exercise and then repeat.
|
|
|---|
Strech |
Set x Reps |
Benefit |
| Bicycle Crunches |
2x30s |
Strengthens the core; prevents back injury and increases power. |
| Planks |
2x30s |
Strengthens the core; prevents back injury and increases power. |
Bonus Pro Tip: Similar to the Lower Body exercises above, keep your core engaged during these ab exercises. While doing bicycle crunches, keep your back flush against the floor and only extend your legs as far as you can without arching your back. As for the planks, you want to keep your core engaged and back straight, not sagging or raised.
Feel free to add or modify any of these stretches and exercises - you know your body best. Listen to it and enjoy the fruits of your labor on and off the golf course.
* “1x4” reads as 1 set of 4 reps. “3x20s each” means 3 sets of 20-second reps on each side (i.e., wrist, leg, etc.).