Best Golf Exercises at Home

Regular workouts will increase your power, and you will generate more balance and speed in your golf swing. And those who are not in sports can still benefit from physical fitness.

A golf workout routine from home not only improves your fitness but also improves your longevity to play golf.

These are the best golf exercises that can help you boost your golf game. The exciting part is you can do these fun golf exercises from home.

The fitness equipment you have at home might impact the types of activities you desire to undertake in your workout routine and may cause you to skip out on some exercises in other workout plans you find online.

Fortunately, these exercises we highlight today are much easier, faster, and more efficient exercises that you can do from anywhere to boost your golf stability, mobility, and power. No special equipment holding you back from doing them.

So today we will go through a ten golf exercise workout routine you can do at home that will strengthen your core.

These exercises will make you stronger and will reduce your risks of injuries. And these exercises will help you hit your golf balls further. The range of your shots depends on the speed of your clubhead. Boosting your fitness will allow you to produce more speed with the clubhead.

10 Best Golf Exercises at Home

Regular planks

Regular planks are highly effective at strengthening your core. Planks are a simple bodyweight exercise that requires no tools. And you can do this exercise anywhere at home.

But the tricky part is to maintain your plank position for of period. Start in a plank posture, face down on the floor with your forearms and toes on the ground.

Your forearms are pointing forward, while elbows are precisely underneath your shoulders. With your head relaxed, you should be looking at the floor.

Draw your navel toward your spine by contracting your abdominal muscles.

Maintain a straight and tight torso, as well as a straight line from your ears to toes with no drooping or bending.

For 10 seconds, remain in this posture. And then release your body to the floor.

Read: Golf Mobility Exercises to Work On 

Glute Bridge

Thick glutes are the king of the golf swing for a good reason. They are a major source of strength and stability.

Glute bridges are excellent for increasing hip mobility and preventing problems such as lower back strain.

For this workout, lay on your back with your knees bent and feet flat on the ground. Keep arms at your side with palms down. Then lift your hips off the floor until your hips, shoulder, and knees form a straight line.

Squeeze those glutes hard and keep your abs drawn. Make sure you don’t overextend your back while doing so.

Hold your position for a couple of seconds and then release.

You can do two sets of ten bridges two to three times a week for good results.

Glute Bridge-Single Leg

If you want a more challenging version try a single-leg glute bridge. And make sure you are pushing through the heel of the foot.

It is really important to maintain your hips stable and even. While performing this exercise, you should not experience any discomfort in your lower back.

Read: List of Leg Exercises for Golfers

Bird Dog

The bird dog is a great exercise to help us work on our core stability. Leading lower back researchers advise this workout to prevent and treat lower back discomfort.

To begin this exercise, go down on your hands and knees and raise your opposite arm and leg to the top, holding the position for 5 seconds.

And repeat on the other side by avoiding excessive arching of your lower back that can occur when you kick up your leg too high.

For a more challenging version of the bird dog exercise, get into a plank position on your hands elevate your opposite hand and your legs hold the top position for a few seconds. And repeat this on the other side.

Plank with Shoulder Tap

The plank with shoulder taps will help you strengthen your core, glutes, and anti-rotation skills. This exercise relieves lower back pain, increases our swing speed, and tightens the rib cage part.

Start in a plank posture, while maintaining your abs and glutes engaged from here. You will tap your opposite shoulder with your hand while making sure that your hips are completely stable and not moving from side to side.

For a more challenging version perform the same shoulder taps while maintaining a plank on the floor.

Shoulder Stretch

Shoulder stretching will improve your shoulder area and assist you to improve your swing’s rotation, power, and speed. This exercise will also strengthen your capacity to move your hips separately.

For this exercise, stand in the doorway or the end of a wall, elevate your arm to a 90-degree curve and the bicep is perpendicular to the ground. Place your arm on the wall firmly and push your body lightly. Switch arms and repeat the process.

Read: Best Shoulder Exercises List for Golfers

Box Squat

You can begin by sitting on a chair with your feet shoulder-width apart and your toes pointing straight forward. While pushing through your heel come up to a standing position squeeze your glutes at the top and bring yourself back down to a sitting position slowly.

Single-Leg Box Squats

For a more challenging variation try a single-leg box squat. For this exercise, Sit straight and naturally arched in a chair.

For balance, keep your arms straight out in front of you at shoulder level, and lift one foot off the floor in front of you.

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Reach Backs

Golf is a rotational activity, so being able to rotate properly and adequately is essential for success and injury prevention. Reach backs will help you regain and maintain the mobility in the thoracic spine necessary for a good and safe golf swing.

For this exercise, place one of your hands behind your head and start turning your body in the same direction. After performing this you will feel a nice deep stretch in your mid-back and chest.

Hip twister

The hip twist aims to reinforce the abdominal and core muscles that are balanced via the pelvis. And then there’s the shoulder girdle.

Being able to move your upper and lower body is essential for a good golf swing sequence where the hips initiate the downswing.

Start twisting your hips in both directions while keeping your upper body steady and solid. And make sure you are rotating your hips and not just moving in from side to side.

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Side plank

Side planks are a great way to add variety to your fitness routine. Side planks protect your spine, enhance your balance, and build your core without putting too much strain on your back. Adding side planks into your fitness regime may help to lower your risk of back injury.

For this exercise, start in your traditional side plank posture. Raise your top arm to start above you. Make sure you Lower the arm and spin the core while threading your top arm under you.

Return to the starting position and unthread your arm. You can do this for 10 to 15 reps on one side of your body, and then switch sides.

Why Are Golf Exercises Important?

Everyone wants their golf performance improved by any possible means. In this respect, fitness plays an essential part. Firstly, you will learn how to use your body better. You will understand how good your current posture is and the tempo that your body moves. These two things are very important in your golf swing.

With a good fitness regime, you can address both your strengths and weaknesses. This will also reduce the risks of getting injured out on the golf course.

Golfers typically strive to improve their game by getting better equipment, practicing more golf, or enrolling in classes with teaching instructors. All three are great ways to improve! But don’t forget about golf fitness.

Golf is a tremendously strenuous game, even though it may not appear so to those who have never played before. We all know how important swing speed is in lowering your handicap, but it also demands a good technique and our physical limitations can play a significant role in how fast we swing the golf club.

When you are experiencing problems with your performance, it is mainly due to technique and physique. These two approaches are required to better your game.

It is accurate that timing and good ball striking are also essentials in measuring how far you hit the golf ball.

You will see a big difference when you face a player with the same skill, but with better physical strength. Even for those who are not playing competitive, physical exercises will still have its benefit on your golf performance.

Golf Practice System for Lower Scores

Learn the exact golf practice routines thousands of students at Foy Golf Academy are using to lower their golf scores.

Follow these step by step practice plans and watch video lessons to learn how to improve your golf swing, chipping, and putting fundamentals.

Get access to hundreds of golf drills to practice as well as content on the mental side of golf, fitness plans, worksheets, and many more resources. This is a complete golf practice system.

Start Following These Practices —> Nick Foy Golf Practice System

Work hard,

Nick Foy, Instructor

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