6 Best Exercises to Improve Your Golf Swing

Staal Foundation Open 2017
Blasting out of the sand on the 18th hole of the Staal Foundation Open at Whitewater Golf Club

There are some extremely advanced clubs out there that can assist your game, increase how far you can hit the ball and give you more loft to your shot, but there aren’t many clubs that can improve your swing, only practice, form and technique can do that. A great club can be a great ally but if you really want to excel you need to get stronger, become more flexible and work on that swing to shave a few strokes off that game and edge down your handicap.

To really get good distance on your ball you need to take a holistic approach; starting with your feet, your hips and your spine, keeping strong in the arms and in your core whilst protecting the joints and ligaments in your hands, arms and wrists. It’s critical to look after your lower back too; it’s far easier to avoid unnecessary injury than it is to enter a frustrating period of recovery or rehab. Preventative maintenance is key.

With these five targeted exercises you can strengthen your swing while taking care of yourself:

Standing woodchop

This move is all about strength and flexibility. Ideally performed using a cable system but you can do it with a resistance band, free weight or perhaps a medicine ball or kettlebell. You are using your hips, back and shoulders here so keep aligned and work slowly with your core engaged to avoid injury.

  • Stand with your left foot holding the band in place on the floor.
  • Bend your knees slightly, pull the band over your head to the right as if you’re about to chop wood with an axe.
  • Go for 8-12 reps followed by a 30-second rest.
  • Change sides and perform up to 3 more times.

Lateral lunges

Use this movement to help with a better range of motion, power, and strength in your hips. You will be working on the frontal plane and incorporating a rotating movement.

This exercise requires a careful eye on perfect posture throughout. Take a big sidestep to your left, allowing your weight to follow with you. Your left leg needs to be bent whilst your right leg should be extended out to the right, toes pointing forwards.

Switching between legs you should aim for 8-12 reps, followed by a 30 second rest period. Go for up to 3 reps of this exercise.

Top tip: Support your exercise routine and boost your swing with a little help from these advanced Hybrid golf clubs.

Glute activation lunges

Glute lunges are a popular exercise in any sport or workout. In golf they can help with hip mobility and strength; both key ingredients in a stronger golf swing.

  • Place your hands on your hips, feet together.
  • Step your right foot forward as far as is comfortable, bending your left leg at 90 degrees or until the top of your thigh runs level with the floor.
  • Keep a strong, straight, rooted back leg.
  • Return your extended leg back to the start position.
  • Go for 8-12 reps and switch to the alternate leg 1-3 times with 30 seconds rest in-between reps.

Front plank

There are few moves that can strengthen your core, like a plank. Done correctly this will boost your balance and stability along with giving you more power in your stroke.

  • Lie down on your front with your hands flat on the floor.
  • Roll your shoulders backward, moving them away from your ears, tuck your toes under and push back from the floor.
  • Keep your core muscles fully engaged and your back parallel to the floor.
  • Hold this position for 30 – 60 seconds before a controlled return to the floor.
  • Repeat this move three to five times.

Side plank

Start your side plank by lying on your side. Stack your legs one on top of the other.

  • Bend your forearm at 90 degrees along the floor and rest the weight of your body onto it with your shoulder directly above your forearm.
  • Raise your hips until your body is in a perpendicular position.
  • Hold this position for 30 – 60 seconds before a controlled return to the floor.
  • Repeat this move three to five times.

Supine spinal twists

Increase your shoulder flexibility along with upper body strength and mobility with these twists.

  • Start on your back with your feet flat on the floor and your knees bent.
  • Place your arms out wide to the sides, palms face down on the floor.
  • In a controlled manner, lower your legs, with knees kept together, to your left side.
  • Hold your knees just a few inches off the ground for 20-30 seconds before returning to the start position.
  • Repeat this on both sides three times.

With these moves performed consistently and regularly along with a balanced diet, full of vegetables and plenty of water you should soon see a huge improvement to your swing as well as your overall mobility.