10 Exercises to Help Your Golf Game

Today we have a guest post from our friends at Signum Golf discussing a few exercises you should be doing to get you ready for the golf course.

In this post we give you an array of exercises that will strengthen the legs, glutes, posterior chain and core. All of which are vital in adding a little club head speed.

This post includes our favorite 10. To view the full list of at home exercises (HERE).

This list includes links to full video tutorials.

We chose these because it includes an array of exercises to target specific areas such as:

  • Legs & glutes – These are prime movers in the golf swing and help us generate power from the ground up.
  • Lower back – This area helps us stabilize the spine angle during the back swing, transition and impact.
  • Core – Strengthening the core not only helps your balance but allows for transferring the maximum amount of energy that is generated from the legs and glutes into the arms and finally the club head.

But if that is not enough and you need some more help, our personal trainers (both in person and remote) here at CrossFit Paladin can help.

Now, let’s dive in.

At Home Single Leg Exercises for Golf

1) Walking Lunges

Click the image above for a tutorial
  • Maintain an upright torso and abs tight the entire time.
  • Step one foot forward and keep the heel down the entire time.
  • Dont let your knee pass the toe.
  • Lower your torso and let the back knee touch the floor.
  • Forward knee should point the same direction as the toes.
  • Stand up to full extension of the hips and knees.

2) Goblet Reverse Lunge

Click the image above for a tutorial
  • Hold the weight at chest level.
  • Torso stays vertical the entire time and abs are tight.
  • One foot will step backwards while keeping the heel down on the forward leg.
  • Lower your torso until the back knee touches the ground.
  • Forward knee points the same direction as the toe.
  • Stand to full extension of the hips and knees.

3) Single Leg Bulgarian Split Squat

Click the image above for a tutorial

  • Elevate the back foot on a bench, chair or other household object.
  • Place the other foot forward in a lunge position.
  • Hips remain square.
  • Lower until the forward thigh is parallel with the floor and the rear knee touches the ground.
  • Forward knee and toes point the same direction.
  • Press through the forward heel to return to the start position.

4) Rotational Box Jumps

Click the image above for a tutorial

  • Stand on the side of a box.
  • Begin the movement by otating with your torso and arms to the side.
  • Add a slight squat and dip of the chest, simila to the transition of hte golf swing. 
  • From here, rotate towards the box by shifting your weight to the lead leg.
  • Jump up onto the box by using the quads and hips to explode
  • Land on top of the box with both feet at the same time.
  • Step down and repeat.

At Home Back & Glute Exercises for Golf

5) Aquaman

Click the image above for a tutorial

  • You will begin by laying face down on the floor
  • Keeping your arms and legs straight, lift one opposite armand the opposite leg.
  • For example, if you lift the right arm up, raise your left leg.
  • Hold for a 1-2 second count and then reverse sides.

6) Single Leg Glute Bridge

Click the image above for a tutorial

  • Start on the ground on your back.
  • One foot will remain planted while the other is extended.
  • Squeeze the glutes and raise your hips and lower back off the ground.
  • The shoulders, hips & legs of the raised leg should form one straight line.
  • Hold for a brief pause before switching sides. 
  • You will feel this in the glutes and lower back.

7) X-Band Walks

Click the image above for a tutorial

  • Grab a resistance band and place your feet shoulder width apart on the band.
  • Form an “X” with the band by crossing it.
  • Send the hips back slightly as if you were starting an air squat.
  • Knees remain bent and really focus on driving them out. 
  • Then begin to walk laterally in one direction and before repeat the other direction.
  • Keep your steps wide, small and “choppy” to get the most out of this movement.

At Home Core Exercises for Golf

8) Bird Dogs

Click the image above for a tutorial

  • Start on the ground on all fours.
  • Knees are below the hips and hands are below the shoulders.
  • Extend opposite arm and opposite leg at the same time.
  • I.e. if the right arm is extended, the left leg will be at the same time.
  • Hold for a short 1-2 second count.
  • Place your hand and leg back on the ground and repeat on the opposite sides. 

9) Hollow Holds

Click the image above for a tutorial

  • Lay on the ground and raise your heels off the ground with feet together and toes pointed pointed
  • Really squeeze the quads. 
  • Reach your arms overhead and keep them in a straight line.
  • Keep your shoulder blades and heels off the ground. 
  • Start out by holding for 10s-15s and as you get stronger build up in time. 

10) Banded Low to High Rotations

Click the image above for a tutorial

  • Loop a resistance band around a support beam or structure in your house.
  • Set the band at about knee height.
  • Brace the core. 
  • Extend your arms down the hip that is closest to the anchor point.
  • Rotate up and to your opposite side focusin on using the core and not the arms.
  • Exhale on each rep.
  • You can also switch this up going from a high to low position.
  • This is a staple in Signum’s 12W Golf Workout Program.

For the sake of keeping this post short, we will leave it at that for now.  Keep active and exercising golfing friends.  We need you to take care of your bodies.

If you need more help, feel free to reach to us here at CrossFit Paladin. We can create a custom tailored approach through one of our training programs.

A huge thank you to Robert Conners of Signum CrossFit and Signum Golf for this awesome resource!

Talk soon!


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