Golf involves very specific body and movement challenges that must be taken into account when creating a golf-specific strength and conditioning program.
First, it is essential to enhance your ability to rotate for a better backswing and follow-through. The farther you can bring the club back, under control, the greater the speed when it strikes the ball, and the more control you will have throughout the swing.
It is also extremely important to build strength and flexibility in all the core muscles including the lower back, abdominal, and hip muscles. Crunches, and other traditional abdominal exercises, are not enough. A significant portion of the exercises, need to be performed in a standing position, similar to your golf stance. A strong core will help transfer more power from the club head to the ball at impact.
Finally, your training should also target balance, co-ordination and control to develop your short game.
Here is a preliminary program you can follow for three to four weeks before moving to a more demanding golf-specific workout taking you right up to opening day.
GOLF STRENGTH EXERCISES: Perform 3 sets of 10-15 reps, 3 times per week, for each exercise. Do this routine for 4 weeks before going into more power and golf specific exercises.
1. Deep reverse lunge with twist
2. Cross over lunge
3. Multi-angle rotations with pivot foot
4. Single-leg squat with rotation
5. Plank with rotation
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