6 Golf Exercises For Women - Golfing Well

6 Golf Exercises For Women

Most people think that golf is only a game that does not require any strength. And this is why golfers are not considered to be athletes. However, you should know that golf swings are incredibly demanding physical movements.

Golf is a game which requires neuromuscular training, muscular strength and joint flexibility. It demands you to strike an optimal balance between mobility and stability.

Longest driver on tour

Most casual golfers, particularly women, who experience pain or just have a few bad games, think that there is something wrong with their swing. And although poor swing mechanics might be a cause, it is more likely to be a sign of inflexibility and weakness.

To strengthen your body and up your golf game, here are X golf exercises that you should definitely try!


1. Pushups

More often than not, most golf exercises for women don’t include pushups. However, you need to understand that pushup is an essential exercise for you to get more power. When doing a push-up, you lift your midsection along with the rest of the body by keeping the arms engaged. This works the whole body, especially strengthening the core, in the process.

How to do it:

  • Lay prone on the ground with your arms supporting the body.
  • Keep the body straight.
  • Then, lower and raise your body with your arms.

2. Plank

 

The plank is considered to be one of the best exercises to improve your swing. And that is because it goes such a long way to strengthen your core muscles, particularly one in the torsi region, that are essential to creating a well-balanced golf swing.

How to do it:

  • Lie on the floor with your forearms and toes on the ground.
  • Hold this position for as long as you can while keeping your body straight.
  • Make sure to tighten your core.

3. Squats

Overall body strength is needed is you play golf. A single round can be physically challenging. In order to be able to perform this movement, you will need to work on your legs, gluteal muscles, knees, and spine. And the best way to target those muscles is squatting. Just make sure that you do not extend your knees beyond your feet.

How to do it:

  • Stand with your arms stretched forward and your feet shoulder width apart.
  • Slowly lower your body until your thighs are parallel to the floor.
  • Your knees need to be extended in the same direction as your toes.
  • Return your starting position and do the next rep.
  • You can do as many as 5 sets of 10 reps in order to strengthen those muscles.

4. Seated Rotations

Doing seated rotations can help improve your rotational mobility which is a key component of your golf swing.

How to do it:

  • Sit straddling on a bench. Or you can squeeze a towel or pad between your knees.
  • Hold a club with your arms behind your back, so that it sits in the crook of your elbows.
  • Maintaining your posture, place your palms flat on your stomach.
  • Rotate your torso to the left and hold for 2 seconds without moving your hips.
  • Return to your starting position.
  • Continue to the right side and hold for another two seconds.
  • Alternate sides, 10 to a side.

5. Power Kneeling Cable Twist

This exercise helps in adding core power in order to help you whip the club through the ball.

How to do it:

  • Face a cable machine.
  • Kneel down with either leg forward.
  • Grab the handle of the cable machine with both of your hands.
  • Choose a lightweight than you can use for a slow rep.
  • Turn to the side of your lead leg quickly. So, left knee forward, twist toward the left. This quick movement makes it more like a power movement, mimicking a golf swing.
  • Repeat the process with your other leg forward.

6. Elevated Glute Bridge

This is a more challenging version of the normal Glute Bridge that strengthens your glutes. Developing these muscles are essentials for golfers since that is where most of their swing comes from.

How to do it:

  • Lie on your back.
  • Put your heels on a step or a bench.
  • Extend your arms with your palm down.
  • Point your toes toward the ceiling.
  • Squeeze your glutes while raising your back off the ground until only the top of your shoulders and your head are on the ground.
  • Hold for two seconds.
  • Return to starting position and repeat.
ray
 

Click Here to Leave a Comment Below 0 comments

FREE DOWNLOAD: 7 Secrets to Instantly Improve Your Ball Striking