There’s a common fear among golfers that lifting weights will make them bulky/immobile.
Not only is this fear TOTALLY FALSE, but not lifting weights means you’re missing out on one of the best ways to improve your swing!
Take note from some of the best and most famous golfers in the world: Rory Mcllory, Phil Mickelson, Tiger Woods…all of them have a workout routine that includes aerobic fitness, stretching, mobility exercises, and WEIGHTLIFTING!
Some of the best weightlifting exercises for golf, as practiced by the world’s top golfers, include:
Deadlifts: There’s no better way to strengthen all of the muscles involved in a golf swing than with a basic deadlift. Some of the best pro golfers perform deadlifts to improve the power of their swing, their grip, and their posture.
Dumbbell or Bodyweight Lunges: If you’ve ever stepped out of a swing, this one’s for you. Dumbbell or bodyweight lunges work the stabilizing muscles in your ankles, calves, quads, glutes, core, and shoulders.
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Medicine Ball Rotation Exercises: If you want to know the secret to gaining distance, this is it! Medicine ball rotation exercises such as Russian twists, side-throws, and back throws mimic the rotation of a golf swing, strengthening the muscles that you need to hit those long shots.
Arm Overhead Press: Shoulder injuries are common among golfers who don’t lift. The arm overhead press will help you prevent shoulder injuries and give your shoulders a boost of strength for a powerful swing.
Mistake #3: Taking Your Back Swing Too Far
Yes, you CAN take your back swing too far!
And when you do, you will lose control over your swing.
Here are a few simple ways to fix a back swing that you’ve taken too far:
Many times, backswings are taken too far when the forward swing begins too late. Focus on beginning your forward swing as a full-body movement that starts from the feet and travels up.
Avoid letting your arms being the first body part to bend toward the ball.
Make sure that your lower body begins the forward swing movement at the same time that your club, hands, and arms are moving towards the top of the swing
Mistake #4: Poor Posture at Setup
Of course, a great swing starts at the setup.
Many golfers take a foot stance that is too wide or shift their weight to the balls of their feet before taking the shot. Making these mistakes will hurt your balance, power, and lead to shank shots.
Here’s how to set yourself up for a great swing:
Place your feet no more than two inches wider than the hips
Balance your weight on your ankle joints, not the balls of your feet
Before bending at the knees, hold your arms in front of your chest with your hands together while dropping your hips straight back
Once you drop your hips back, you should be able to draw a vertical line from your ankle joints to your knees
Once you draw the vertical line, slightly bend at the hips and knees, and let your arms to hang below the shoulders
Before you take your swing, you should feel stable. This means you could resist someone who tries to push you and you can wiggle your toes without losing balance.
Dr. James Porco is the Clinic Director at Back In Motion. He received his Bachelor’s in Exercise Science (2015) and Doctorate of Physical Therapy (2019) from Florida Gulf Coast University. While pursuing his doctorate, Dr. Porco used this time to specialize in other areas of interest by earning his Titleist Performance Institute (TPI) Medical certification to gain knowledge of golf biomechanics to increase golf performance, reduce injury & aid in sport-specific rehab.