Power is one of the biggest buzz words in golf. Everybody wants to hit the ball further, and often think that to gain power, all they have to do is hit the ball harder. This could not be further from the truth, and will often lead to gaining less power and even cause injury.
In working with golfers on their body, I often have to help them re-train their muscles to use less of their “effort muscles” or upper body, and more of their lower body and core, or “power muscles.” This is the first misconception in gaining power in our golf swing. No amount of bicep curls, or swinging heavy clubs is going to get you more distance. Often times, the best exercises for our golf swing do not mimic the movement of the golf swing at all. Here are three, simple moves to help you with your golf swing that you can do at home. These exercises help to train your “power muscles” which will lead to motor memory that will transfer into your golf swing.
- Reverse Lunge: Stand with your hands on your hips and your feet shoulder-width apart. Take a big step backward, bending your knee as you do so. When the front thigh is roughly parallel to the ground, push through your front help to return to the starting position. Be sure to stay tall, and avoid hyper-extending your knee pas your toes when lunging. Perform 3 sets of 15 repetitions per leg.
- Sumo Squat: Stand with your feet apart and turned out like a ballerina, holding a dumbbell between your legs. Keeping your torso upright, bend your knees as you lower into a squat position. Push through your heels as you rise back into an upright position. Repeat, completing 12-15 repetitions.
- Reverse Crunch: Lie on your back with your arms extended along your sides and your feet of the floor. Your legs should be slightly bent. Tuck your legs in toward your body as you lift your glutes, and they your lower back a few inches off the floor. Then, lower in a controlled manner, returning your feet to their original position. Repeat, performing three sets of 20.
originally published in FORE Magazine