Today we have a guest post from my good friend Rob Connors at Signum Golf. Rob is an avid golfer and former coach here at PUSH511 that spearheaded our Personal Training services.
Given the times and golf is one of the few recreational sports that we can still do in this time of social distancing, we collaborated on this post to give you a few exercises to help you add some club head speed and distance off the tee.
This post is a collection from a few of his blogs on back stretches and exercises, core exercises, as well as glute and shoulder stretches. All of these play a major role in generating some club head speed. This list includes links to full video tutorials.
Now, let’s dive in.
First some core exercises for your golf game
1) Reverse Crunches
This is essentially a knees-to-elbows but performed while laying on your back.
You will need a stable object such as a kettlebell to hold on to for this one.
Make sure that when you extend your legs you are also exhaling so that your anterior core stays engaged.
Avoid overextension of the lower back in this one.
2) Deadbugs
Setup lying on your back. with your feet, knees and hips at 90 degree angle with the floor.
Start off with one leg and one arm (opposite of each other ie. left leg and right arm) fully extended.
Hold this position before switching offsides.
Try not to lose tension in your core.
3) Abs with a plate switch
This is an awesome core exercise that will test your stability while performing a dynamic movement,
You will be in a slightly seated position on the floor.
We add a small weight plate for resistance.
Move into flexion raising the torso up and bending the knees so that your heels stay off the floor.
Pass the plate underneath your knees to the opposite hand.
Return back to the starting point.
This one is complicated so see the video.
4) Pallof Press
This exercise is about resisting the force the band will place on your core.
Attach a band to an object at the gym at about belly button level.
Grab the band with your hand that is closest to the anchoring point.
The other hand overlaps.
Set your feet about shoulder-width apart.
Brace your core and press out holding for 1-2 seconds.
5) Banded Low to High Rotations
You can perform these low to high or high to low.
These are great rotational exercises for golfers.
Anchor it to a support beam in the gym.
Keep your core engaged the entire time.
Using a grip similar to the pallof press above, brace your core, extend your arms down to one hip and rotate up and to your opposite side.
As you rotate focus on using your core and not your arms.
6) Conventional Deadlift
There is nothing better for building up your hamstring and lower back stronger than a nice deadlift!
Set your feet about hip-width apart.
Place your hands just outside your hips.
Use a full grip on the barbell.
When viewed from the side, your shoulders should be slightly in front of the bar.
Keep your back flat the entire time.
Push through the ground as your hips and shoulders rise at the same rate.
Finish with full lockout of the hips and knees and shoulders behind the bar.
7) Banded Kettlebell Swings
Let's add a very dynamic movement in the banded kettlebell swing.
This one is great for adding glute strength and hip speed to your golf game.
Setup is important. You will loop a band around the handle of the kettlebell.
Set your feet shoulder-width apart inside of the band, holding it to the floor.
Perform as you would a regular Russian kettlebell swing only swinging up to eye level.