Yeah, it’s golf season. I know it doesn’t feel like it, but it is. It’s time to sneak away from the house early on a Sunday morning before the kids get up and spend a few hours in the great outdoors with your buddies. The thing is that 3-5 hours on the golf course can be great or it can be absolutely miserable if your golf game goes off the wagon. So in order to spare your wife and kids the wrath of your golfing anger management issues I am going to give you three exercises that might help improve your game. They are: quadruped extension / rotation, the bowler squat and medicine ball rotational throws.
So what is so special about these three exercises and how are they going to tie up some of the loose ends with your swing mechanics? Let’s take a look at each exercise.
One of the more common problems with the average weekend golfer is a poor shoulder turn because of a lack of thoracic mobility . Your backswing should start with a shoulder turn and continue all the way through to the top of your backswing allowing you to get a full turn. The other thing with thoracic mobility is that it will allow you to create the “X-factor” which means your ability to separate your upper body from the lower body. Not being able to separate the two will not only mess up your swing mechanics but will also rob you of power. The important thing to consider when performing this exercise is to think about locking the hips in. In order to do so I suggest sitting back towards your feet in order to lock those hips in. Remember, you want to create separation between the lower and upper body.
Perform one set of 8-10 repetitions per side as part of your dynamic warm up.
The bowler squat is going to address two issues: hip stability and hip internal rotation. Again, we want to create that “X-factor” in your swing. You can not do that if you have poor hip stability. From an internal hip rotation standpoint, if you have poor hip internal rotation this can lead to a sway, a slide or both during your swing. A sway is excessive lower body movement away from the target during your backswing not allowing you to load that back leg. A slide is just the opposite. Excessive lower body movement towards the target during the downswing not allowing you to transfer energy to the upper body. Both cases are usually a product of lack of hip internal rotation and both cases will usually mess with the sequencing of your swing along with creating a loss of power.
Perform 8-10 repetitions on each leg as part of your dynamic warm up
Medicine Ball Rotational Throws
Medicine ball rotational throws are an exercise that will help you link up thoracic mobility, hip stability and hip internal rotation in a dynamic manner. Also, medicine ball throws are a power exercise. The ability to generate power is one of the first things to go as we age. You may be strong in the gym, but are you able to generate that strength at a rapid rate? I know that for a lot of us golf is not a power game. Most are happy just to hit the ball straight down the fairway without any regards to how far they hit it. I’m not one of them, because don’t chicks dig the long ball?
Perform 2-3 sets of 8-10 throws to each side after your dynamic warm and prior to your strength training work.
Give these three exercise a shot and see if they do anything for your game. If not….get back to the range.