It takes more than banging buckets of balls on the range to lower your score. Improving your fitness and strength will improve your flexibility, increase your power and lower your chance of injury. Perform these exercises 3-5 times a week and not only will you bit the ball farther, you’ll feel better doing it.
8 Golf Exercises to Lower Your Score
Side Split Squat
Spread legs as wide as you comfortably can. With arms extended straight in front of you, shift weight to one leg and slowly sit back. Focus on moving your hips backward instead of your knees forward. Shift to opposite side. Start slowly moving back and forth; increase speed as you can and keep the motion long and fluid. Complete 20 repetitions.
Stand holding a 10-pound dumbbell straight in front of you with hand-over-hand grip (use both hands). Your feet should be more than shoulder-width apart. Lower to a squat, again focusing on pushing your hips back. Rise, twisting to the right while bending your elbows and lifting the weight over your right shoulder. Your hips should face right, with your weight shifted to your right foot and your left heel off the floor. Return to the starting position and repeat to the opposite side.
Start in a golf-address position with feet slightly more than shoulder-width apart, weight on the inside of and towards each heel. Use both hands to hold a 5-pound medicine ball or dumbbell at center of chest, with elbows extended out to sides. Keeping head still and feet flat, bring the ball up and to the right, as in a backswing, until left shoulder is underneath chin. Return to starting position and repeat to the left.
Bridge with Leg Extension
Lie flat on your back with your knees bent and your feet flat on the ground. Extend your arms out to the side. Lift your hips using your glutes. Once stable, extend your right leg and keep straight for 10 seconds while keeping your pelvis lifted. Lower and repeat on left side. Do 10 repetitions on each side.
Opposite Arm/Leg Raises
Start with your hands directly under your shoulders and your and knees under your hips. Draw your navel to your spine. Raise your right arm straight in front of you until it is parallel to the ground. Then, raise your left leg, keeping your leg bent, until your thigh is parallel to the ground. Hold for 10 seconds and then repeat on opposite side. Complete 10 repetitions on each side.
Start standing and squeeze a medium stability ball between your legs. Cross your arms with hand on shoulders and take your swing-address position. Slowly turn your upper-body for the backswing, keeping your lower body stable and immobile. Turn back and through your downswing. Repeat 10 times.
Spell Your Name
Lie flat on your back and place your hands in a diamond under your glutes. Keeping your legs straight and feet together, raise your legs six inches off the ground. Spell your full name in capital letters. Complete 3 repetitions.
Dumbbell Row with Rotation
Stand with feet shoulder-width apart and hold a 10-pound dumbbell in each hand. Bend forward at waist, knees slightly bent, and let dumbbells hang in front of your thighs, palms facing each other. Pull right arm toward rib cage while rotating your torso as far as possible to the right. Pause, then lower right arm while pulling up left arm and rotating left. Perform 3 sets of eight reps.