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    Ocala Golf Course Blog

 Golf Exercises

The Best Golf Exercises That You Can Do at Home

Did you know that it is common for new golf players to stall their hip rotation and to incorrectly turn their shoulders?

Golf is a sport that requires strength, flexibility, and endurance. Whether you are a seasoned pro or a beginner, incorporating golf-specific exercises into your routine can help improve your performance on the course.

The good news is that you don't need to hit the gym to get started. There are many exercises you can do at home that will help you develop the strength and flexibility you need to improve your golf game

To make things easier for you, we have put together a golf exercises guide. Keep reading if you want to find out more.

Side Step-Ups

Side step-ups are a great exercise for anyone looking to improve their lower body strength and stability.

This exercise is particularly beneficial for golfers, as it helps build strength in the glutes, hips, and quads, which are essential for generating power and maintaining balance throughout the swing.

To perform a side step-up, stand next to a step or platform that is knee height or lower.

Place one foot on top of the step, keeping your knee over your ankle. Push through your heel to lift your body up onto the step, straightening your leg and lifting your opposite knee up towards your chest.

Lower yourself back down to the starting position, then repeat on the other side.

Lunges With Rotation

If you're looking for an exercise that can help improve your golf score, lunges with rotation are worth considering.

This exercise can help you build strength in your lower body while also improving your rotational mobility, which is essential for generating power and maintaining balance throughout the swing.

To perform lunges with rotation, begin by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body down into a lunge position.

As you lunge, rotate your torso to the right, reaching your left arm across your body towards your right knee. Return to the starting position, then repeat on the other side.

Medicine Ball Core Rotations

Medicine ball core rotations are a great exercise for improving core strength and rotational mobility, which are essential for generating power and maintaining balance in the golf swing.

If you are a scratch golfer, you will likely understand the importance of having a strong core and being able to rotate your upper body effectively through the swing.

By incorporating medicine ball core rotations into your fitness routine, you can target the muscles that are most important for a powerful and efficient golf swing.

This exercise works your abs, obliques, and lower back muscles. It will also help you develop the stability you need to maintain good posture throughout your swing.

This exercise can also help improve your overall balance, stability, and coordination. This will benefit you both on and off the course.

Medicine ball core rotations can even help reduce your risk of injury.

To perform medicine ball core rotations, begin by standing with your feet shoulder-width apart and holding a medicine ball at chest height.

Rotate your torso to the right, bringing the ball across your body and towards your right hip.

Return to the starting position, then repeat on the other side. As you rotate, focus on keeping your core engaged and your hips stable, and use the muscles in your midsection to power the movement.

Start with a few sets of 10-12 reps. You can then gradually increase the number of sets and reps as your strength and stability improve.

Cat Camels

If you're looking for a simple exercise to help improve your spinal mobility and alleviate tension in your back muscles, Cat Camels may be worth considering.

This exercise is commonly used in golf lessons to help golfers improve their swing and reduce the risk of injury.

Cat Camels are a low-impact exercise. To perform the exercise, you will need to move your spine through a series of flexion and extension movements.

By doing so, you will improve your posture, increase your range of motion, and reduce tension in your back muscles. This can be especially helpful for golfers.

After doing this exercise for several weeks, you will start to generate power throughout your swing.

To perform Cat Camels, you will need to kneel on the ground. Place your hands directly under your shoulders and your knees directly under your hips.

As you inhale, arch your back and lift your head and tailbone towards the ceiling. This is the "cat" position. As you exhale, round your spine and tuck your chin towards your chest.

This is the "camel" position. Continue moving through these two positions for several repetitions, focusing on breathing deeply and moving your spine smoothly and gently.

By incorporating Cat Camels into your fitness routine, you can improve your spinal mobility. You will also reduce tension in your back muscles.

This can help you feel more comfortable and relaxed on the golf course. Consider adding this exercise to your pre-round warm-up routine or as part of a sports massage session to help prepare your body for a round of golf.

The Best Golf Exercises

If you want to become a better golfer, it is a great idea to familiarize yourself with the best golf exercises.

If you want to generate power and maintain balance while swinging your golf club, you should do medicine ball core rotations. One of the best exercises for building power in your glutes and quadriceps is side step-ups.

Are you ready to improve your golf game? If so, you should become a member of The Country Club of Ocala. Don't hesitate to visit our Membership Information page to get started today!