Whether you are a weekend golfer or PGA professional, consistent golfers possess flexibility, core stability and strength, according to Sports Fitness Advisor. Improving in these areas does not mean you have to join an expensive gym. A home workout regimen with isometric exercises is one way to improve your fitness level and achieve every golfer’s goal -- increased driving distances. The best isometric exercise for you may depend on what area of fitness needs attention.
Flexibility Exercise
Stretching helps to improve your flexibility and, according to the Mayo Clinic, being flexible can help improve your athletic performance and reduce your risk of injuries. One of the best isometric stretches a golfer can perform prior to a round of golf is the butterfly twist exercise. Start by sitting on the floor, spread your thighs, flair your knees out to the sides and place the bottoms of your feet together. Pull your feet in toward your body until they are 16 inches in front of your groin. Place your right hand on the left shin and your left hand on the middle of your left thigh. While sitting erect, slowly rotate your upper body as far as you can toward the left. Simultaneously turn your head so that your chin is in alignment with your left shoulder. Hold the position 15 seconds and relax. Switch your hands and perform the stretch in the opposite direction.
Core-Strengthening Exercise
An efficient golf swing requires a mobile and stable core. PGA golf fitness trainer Sean Cochran refers to the core as the "engine of the swing." One of the best isometric exercises used by many PGA golfers to strengthen this area of the body is the side press up, a version of the plank. Lie on your right side with your legs extended and the left leg resting on top of the right. Bend your right arm 90 degrees and position your right elbow below your right shoulder. Lift your hips off the floor until your body is in a straight line from head to toe. Extend your left arm straight up from your left shoulder, point your fingers toward the ceiling, look up and focus on your hand. Hold the position 10 to 15 seconds, relax and repeat. Switch to your left side and repeat the exercise.
Swing Speed Exercise
Improving the speed of your golf swing can be helped with a series of exercises. You will need a partner to apply resistance while you shadow stroke and hold your golf swing at various angles. Take your golf stance and set your hands in position as if you were holding your driver. With your partner standing off to your right side, take a three-quarter back swing. Have your partner place his hand on your left wrist and resist your downward motion for 10 seconds; then have him place his hand on your right wrist and resist your backward motion for 10 seconds. With your partner standing off to your left side, take your normal back swing, start your downward swing motion and stop when your hands are opposite your left leg. Have your partner place his hand against your left wrist to resist your forward motion for 10 seconds. Continue your forward swing and stop three-quarters of the way through. Have your partner resist your upward swing in a similar fashion.
Tips and Considerations
Isometric exercises can elevate your blood pressure. If you suffer from hypertension or heart disease, get a release from your doctor before including these exercises in your regular workout. Do not hold your breath as this may also increase your blood pressure. If you are new to isometric exercises, work with a trainer to ensure you are using the proper technique.
Posted in: Golf Exercises