Many hours are spent practicing, working hard to come closer to perfection with the golf game. Similarly, many hours are wasted because of poor physical preparation.
If you want to be able to cook with efficiency, then you need to âpreheat your ovenâ! You can look at golf performance in the exact same way. In order to achieve excellence in golf and maximize your daily potential, you must prepare your body to perform from the very first hole or the first practice swing.
The golf swing is one of the fastest, most powerful, and most violent movements in sports. Therefore, we must prepare our body to handle the swing safely. Effective preparation leads to an efficient swing, and ultimately, to greater results. There are five main areas of the body to focus on when you are preparing the body to win, and some exercises that will help:
Hips and Glutes
The lower body is what attaches you to the ground, and allows you to generate power, maintain balance, and swing with control. Failure to prepare the hips and glutes for golf will make it challenging to take advantage of their explosive power.
EXERCISE: Body Weight or Counter Balance Squats - 3 sets of 15
Shoulders and Upper Back
The proper movement of the shoulders allows the club to swing on the appropriate path around your body.
Ineffective preparation of the shoulders can lead to negative swing characteristics due to lack of shoulder mobility.
EXERCISE: Arm Crossovers with Golf Club (or Stick) - 3 sets of 10
Spine and Middle Back
The ability to rotate your spine to turn your shoulders fully helps to create the separation needed to maximize power. Choosing not to warm up the spine and middle back before swing the golf club can not only lead to lack of swing efficiency, but can lead to serious injury.
EXERCISE: Gator Chomp Separations - 3 sets of 10 (each way)
Core and Obliques
Your core is the critical area of your body that connects the upper body to the lower body to bring the entire golf swing together. Activating the core for the golf swing is extremely important to ensure that you have a smooth transition from back swing to down swing.
EXERCISE: Front and Side Pillars - 2 sets of 30 seconds each
EXERCISE: Standing Side Bends with Golf Club
The circulatory system is what moves blood throughout your body. You have to get the blood flowing to be as efficient.
EXERCISE: Half-mile jog (slow)