By Anthony Vergne, PTA, TPI cert, VRS cert | Foothills Biltmore
Strength training is an important part of any golfer’s fitness routine. It can help you improve your power, distance, and accuracy and reduce your risk of injury. Here are a few strength training exercises for golfers that you can do to improve your back and leg strength:
Back Exercises to Maintain Posture Through the Swing
- Lat stretch: This exercise helps to improve the flexibility of your lat muscles, which are located on the sides of your back. To do a lat stretch, stand with your feet shoulder-width apart and reach your right arm up and over your head. Bend at the waist and reach your right hand towards your left toes. Hold the stretch for 30 seconds, then repeat on the other side.
- Resisted backswing: This exercise helps to strengthen the muscles in your back that are used during the backswing. To do a resisted backswing, stand with your feet shoulder-width apart and hold a resistance band or cable in each hand. Anchor the bands or bar at shoulder height. Hold the ends of the bars in your hands and start in the address position. Make a slow and controlled backswing, keeping the bands taut. Return to the address position and repeat for 10-12 repetitions.
- Resisted downswing/follow-through: Hold the handle with both hands, adopting your golf grip. Transition into the downswing by shifting your weight from the back foot to the front foot. Rotate your hips and torso aggressively toward the machine, pulling the handle with both hands against the cable resistance. This motion strengthens the muscles used in the downswing, promoting a powerful and controlled swing. Extend your arms fully, turning your torso toward the machine as if completing the golf swing.
Leg Exercises for Hip Flexibility and Power
- Anti-rotation lunge to SLS: This exercise helps to improve your hip stability and strength. To make an anti-rotation lunge to SLS, stand with your feet shoulder-width apart and hold a resistance band around your waist. Anchor the other end of the band around a sturdy object at shoulder height. Step forward with your right leg and lower your body down into a lunge. Keep your back straight and your core engaged. Rotate your torso to the right, keeping the resistance band taut. Return to the starting position and repeat on the other side.
- Deadlift: This exercise is a compound exercise that works multiple muscle groups, including your hamstrings, glutes, and back. To do a deadlift, stand with your feet shoulder-width apart and a barbell in front of you. Bend down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and your core engaged. Lift the barbell up to your hips, keeping it close to your body. Drive through your heels and lift the barbell up to your thighs. Pause at the top, then lower the barbell back down to the starting position. Repeat for 10-12 repetitions.
You can perform these strength training exercises for golfers 2-3 times per week, with at least one day of rest in between workouts. Start with a challenging weight that allows you to maintain good form. As you get stronger, you can gradually increase the weight.
If you have any questions or concerns about strength training for golf, schedule a FREE assessment at a Foothills Sports Medicine location near you.
