Golf is a sport that requires a good balance between strength, flexibility, balance and endurance. To improve performance on the course and prevent injury, it is important for golfers to incorporate specific fitness training routines into their preparation.
Today we want to help you if you are stuck in your training or feel that you are not progressing, we give you the keys and exercises adapted to the needs of golfers, focusing on strength, flexibility, balance and resistance, to help you take your game to the next level. next level.
Top routines for golfers
Surely, you are already following a routine adapted to you, but do not stop practicing the following exercises that we are going to teach you and check their effectiveness for yourself:
• Strength exercises: Strength is critical to generating power and stability in the golf swing. The following exercises will help you build strength in the key muscles used in golf:
• Squats: Strengthen the legs and core. Perform series of 10 to 12 repetitions, using an appropriate weight.
• Deadlift: Works the muscles of the lower back and glutes. Perform sets of 8 to 10 repetitions.
• Shoulder Press: Strengthens the shoulders and arms. Perform sets of 10 to 12 repetitions with dumbbells or a barbell.
• Flexibility exercises: Flexibility is essential to achieve optimal range of motion in the golf swing. These exercises will help you improve your flexibility:
• Back muscle stretches: Perform cat-camel stretches and lower back stretches to improve flexibility in this area.
• Shoulder Muscle Stretches: Perform crossover shoulder stretches and arm stretches to maintain flexibility in your shoulders and arms.
• Leg muscle stretches: Stretch your quadriceps, hamstrings, and calves.
• Plank: Hold a plank position, supporting yourself on your forearms and toes. Hold the position for 30 seconds to 1 minute.
• Single-leg exercises: Perform single-leg squats, lunges, or side leg raises to improve your balance and stability.
• Yoga or Pilates: These disciplines can be great for improving balance, flexibility, and core strength.
• Resistance exercises: Resistance is important to maintain energy and concentration during a round of golf. The following exercises will help you improve your stamina:
• Interval Training: Alternate periods of high intensity with periods of gentler recovery. For example, you can run for 1 minute at a brisk pace, then walk for 2 minutes to recover.
• Circuit Training: Perform a series of exercises that work different muscle groups, such as jumping jacks, push-ups, squats, and sit-ups. Do each exercise for a set amount of time or a specific number of repetitions, then move on to the next exercise without rest.