Golf Fitness Workouts

Golf Strength Training:

As is discussed in Golf Strength Exercises, one of the best ways to improve your overall golf game is through golf fitness workouts. Moreover, the exercises should be golf-specific. That is, the exercises you’re performing to enhance your golf game should mimic that of the parts of your golf swing.

With increased flexibility, your golf game will reap the most benefits when you focus on your core strength, your power, and your balance and stability.

In the two articles discussing Golf Fitness Products and Golf Fitness Equipment, there are numerous manufactured golf goodies available to aid your strength-training program. Here are some ideas on how to use them in your golf fitness workouts.

Completing Your Golf Fitness Workouts

Your Core:

The golf exercise ball—with all it’s bounce and cushion—incorporates several core strengthening exercises. You can sit on it with a slightly elevated back, feet firmly planted on the ground, and do sit-up type exercises. Additionally, you can lie on your back on a mat and lift the ball at your feet about 12 inches.

Or, lift your legs to your chest and pass the ball off from your feet to your hands (and repeat) for even better lower back golf fitness workouts.

The other golf fitness product is the medicine ball. In a sitting position, lift your feet off the ground while holding the medicine ball. Touch the ball to the ground on your left, then our right side. Doing this exercise works the entire core.

The incline abdominal bench can be completed traditionally or with a lateral twist. Traditional sit-ups are relatively self-explanatory on this piece of equipment. To carry out the twist version of the traditional sit-up, all you must do is touch one elbow to the opposite knee, switching this every time you come up.

Hold a small weight or medicine ball once you need more resistance during these golf fitness workouts.

The rowing machine is a great core—abdominal and lower back—workout. The continuous movement will build the most endurance of many other core workout routines. The machine is self-guided using tracks with cables or chains.

It’s very near impossible to do it incorrectly. However, you must remember to properly pull your hands to your chest and keep your back straight.

Your Power:

The weighted golf club doubly builds swinging strength, but allows you to have more self-awareness, especially on your downswing. This gizmo is usually weighted at the end of the club. If your form, for example, allows for too much give, then it’s amplified—and thus corrected—using this cool tool.

You’ll feel, too, the power in your swing. As you become stronger, you can change the weight. Don’t use too much weight too soon, or you may pull your lower back or shoulder muscles. 

The elastic golf band, additionally, aids in your golf swing form. If your hands are too close (or too far) from your body, for example, then you’ll feel your improper form immediately. The band uses a golf-like club handle, so it really feels like you’re swinging a club.

With correct and focused form, your power will be center where it’s supposed to—on the ball!

The torso twist machine is key to oblique and lower back strength. Again, the machine is self-guiding, but you can choose the weight. The best way to use this is to select a lighter weight adding more repetitions. The key here, too, is to work one side at a time. For instance, you’ll start in the center position and twist left and then go back to the center posture.

You’ll do your left side first, and then your right side. Often people make the mistake of twisting from left to right and back. Though this feels golf-specific, it will hinder the muscles’ individual strength and take away from your overall workout.

Your Balance:

A balance disc is a great tool to build your balance. You may use free-weights if you wish, but the most important exercise here varies the one-legged standing position. Stand on the disc with your right leg for twenty seconds, for example, and then switch to your left leg. This is not easy.

Most likely you won’t be able to do it properly the first few times in your golf fitness workouts. As your ankles become stronger, however, you will have no trouble holding this for several minutes at a time.

Using a foam mat is a great way to build strength in your lower ankles and up through your legs-for better balance of course—too. The gist of balance is the equilibrium of fluid in the inner ear. Foam mats enable you to stand on a sturdy yet uneasy surface.

Standing lunges (dips) on one foot, or walking lunges—holding free-weights down by your side and walking, touching one knee to the floor and up again—will strengthen not only your legs but also your ankles and train you for superb balance.

Your Stability:

The stability and rocking board are both great tools for stability. First, you must practice attaining an equilibrium or balance for the first few times. Once you become more skilled, you should stand vertically as possible. Then you can move forward to bending your knees, going up and down five to ten times.

Some time later, move to using free-weights, completing your bicep curls, shoulder exercises, and lateral pulls all while standing on the board. This translates to proper form longer on the course.

The half-sphere rubber dome can be filled with air according to your preference. The more air, the harder it is to balance. At any rate, to get the most benefit from this you must do exercises such as that on the stability board—using no weights and later free weights.

If you workout with a partner, then have him or her play catch with a medicine ball while you stand on the rubber dome bending your knees in a “sitting” position. This not only benefits your stability and balance, but is a great exercise bettering your hand-eye coordination.

Golf fitness workouts and more golf fitness tips.