Golf can be challenging whether you're a weekend hacker or a professional golfer. The key to improving your game is to practice. This means you must ensure you are practicing in the best way possible. That's where these exercises come in! They'll help improve your rotary stability, strength, and mobility of certain muscles in your body to support better rotation and follow-through on the golf course.
Rotary stability
Rotary stability is keeping your spine in a neutral position while rotating. It's important for golfers because it helps them maintain good posture and balance, which are essential for a solid swing.
If you've ever seen someone hit a ball with an extremely bent-over posture, you know how much rotary stability can affect your golf game. If you don't have enough rotary stability, you'll likely be off balance during their swing, which means less power in your shots! To improve your rotary stability:
- Practice standing with good posture and keeping your core tight (the muscles between your ribs and pelvis). This will help you learn how to stabilize yourself while rotating through each part of the swing without losing control over where those movements occur in space relative to where they started at impact.
Rotator cuff strength
The rotator cuff muscles are important for a good golf swing, so improving the strength and mobility of these muscles will help you to achieve a better rotation and follow-through. The following exercises can help:
- Lateral raise - Stand with feet shoulder-width apart, knees slightly bent, and arms at sides. Lift one dumbbell in each hand so they are hanging down at your sides with palms facing forward; keep elbows bent at 90 degrees as you raise them out to the side until they're parallel with the floor (or higher). Lower slowly back down under control through full range of motion (ROM). Repeat 10 times per side three times per week on nonconsecutive days.
Internal shoulder rotation
Internal shoulder rotation is the movement of your arms across your chest. You can practice it by making a circle with your arm and hand, engaging the muscles used during internal rotation. The goal of internal shoulder rotation is to get as much motion as possible on both sides of your body, so try to swing without moving other parts like hips or feet.
Internal shoulder rotation helps you create more speed at impact, which results in greater distance off of each club head strike!
External shoulder rotation
External shoulder rotation is a great exercise for improving your golf swing and helping you hit the ball farther. It's very important to work on this if you're having trouble with distance and accuracy, especially on long shots.
To perform external shoulder rotation, stand with feet shoulder-width apart and knees slightly bent. Hold a medicine ball at arm's length in front of your body with both hands (palms facing each other). Then rotate from side-to-side as far as possible without losing balance or bending forward at the waist--you should feel this movement in the shoulders rather than anywhere else in the body! Repeat 10 times on each side three times per week for best results!
Twist and turn
To improve your swing, you need to get the clubface square at impact. One way to do this is by twisting your shoulders toward the target so they face left of center (for right-handed golfers). This is called "turning."
To improve rotation and follow-through, practice rotating your hips and shoulders together as one unit. Then add some weight shift into the mix: As you rotate, push off with one foot while pulling back on both hands to create torque in your body--your hips move forward while your arms pull back toward their original position relative to where they started at address.
Follow-through drills
Several drills can help you improve your follow-through, including:
- Staying balanced throughout the swing. Keeping your weight on the left side of your body and shifting it to the right during impact helps to prevent being off balance when swinging.
- Maintaining a good posture by keeping your head still and shoulders back throughout the swing (this will prevent over-rotation).
- Making sure that each part of the body moves in sync with one another during each part of the golf swing, especially during follow-through, where most players struggle with keeping their bodies moving correctly without getting tired or losing focus on what they're doing.
You can improve your golf swing with these exercises.
You can improve your golf swing with these exercises.
The importance of golf fitness is often overlooked by amateur players, but it's crucial to improving your game. When you're out on the course, it's not just about hitting balls and trying to get them in the hole--you also have to contend with the terrain and weather conditions, which means that having a strong body will help keep you upright during those tough moments when things start going south.
Here are some exercises that will help improve your entire body so that when those moments hit (and they always do), you'll be ready for them:
- Plank hold - This exercise strengthens core muscles like those used in rotation and follow-through. Try holding for 30 seconds at first, then gradually increase until reaching 60 seconds or longer before resting again.
- Side plank works similarly to the above but targets oblique muscles instead.
- Hip thrusts strengthen the gluteus maximus (the largest muscle group in humans) and hamstrings.
- Deadlifts work out all parts of the upper body, including the shoulders, while strengthening the lower back region.
- Bent over rows - This movement helps build up biceps while toning back muscles like latissimus dorsi, which are responsible for rotation movements such as putting a spin on shots.
Conclusion
We have seen that there are many ways to improve your golf swing. The exercises listed above will help you increase the rotation of your arms and shoulders and build strength in key muscles such as the rotator cuff. If you practice these drills regularly, they will make it easier for you to hit better shots in competition or on the course with friends!
