Like any sport, golf requires specific muscles to move in specific ways to execute the movements. Overall muscular development and conditioning can help your golf game, but performing golf specific exercises can help even more. Strengthening the precise muscles you use as part of the golf swing helps prevent injury and keep you hitting the ball solidly and farther.
Outward Resistance Band Pulls
Outward pulls with a resistance band work your upper back and the back of your shoulders, which can help create power in your swing. Stand comfortably and hold a resistance band out in front of your chest with your hand about shoulder-width apart. Keep your arms straight and slowly pull the band out, so your arms end up out to the sides, parallel with the floor. Pause for a moment, move your arms back to the starting position, and repeat.
Wrist Curls
Strong wrists and forearms are a definite plus in golf and can add a good amount of distance to your shots. Perform regular and reverse wrist curls with a band or dumbbells to strengthen both sides of your wrists and forearms. Sit on a flat bench and lean forward to rest your forearms along your thighs, so your hands hang over your knees. Hold a light dumbbell in each hand, or place a resistance band under your feet and hold the handles. Position your hands palms up and curl your wrists up toward your neck for regular wrist curls. Turn your hands over so the palms face the floor to lift the weight for reverse wrist curls.
Triceps Dip
Strengthening your triceps may give you a little extra strength and muscular endurance near the end of your rounds. To isolate your triceps in a dip, use a bench instead of a dip station. Sit on the edge of a bench facing sideways, and place your hands on the edge beside your hips with your fingers facing out. Place another bench opposite you, and put your heels on it. Straighten your arms to lift yourself off the bench, and then bend them so your butt goes lower than the edge of the bench. Press yourself back up, flexing your triceps. Place your feet on the floor if a bench is too challenging.
Seated Rows
The seated row helps to build the muscles in the middle of your back, which are used extensively as part of your golf swing. Sit on the seat of a seated row machine and place your feet on the platform. Reach forward and grasp the handles, and then lean back to an upright position. Bend your knees slightly and lean your upper body forward, extending your arms to feel a stretch in your back. Straighten up again and pull the handles into your midsection, pulling your shoulders back to flex your back. Lean forward again and repeat. Keep a straight back throughout the movement.
Leg Pull-In
The leg pull-in exercise works your abdominal muscles, which along with your back are used with every swing. Lie on your back and place your hands out to the sides, or under the edge of your butt with your palms down. Bend your legs to 90 degrees and raise them up off the floor, so your lower legs are parallel to the floor. Slowly pull your knees toward your chest, squeezing your abs at the same time. Lower your legs to the start, and repeat.
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