{"id":10011,"date":"2024-02-01T00:14:34","date_gmt":"2024-01-31T17:14:34","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10011"},"modified":"2024-02-01T00:14:34","modified_gmt":"2024-01-31T17:14:34","slug":"5-strength-exercises-for-golf-to-improve-your-game","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10011","title":{"rendered":"5 Strength Exercises for Golf To Improve Your Game"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hether you\u2019re trying to make it to the Masters\u2014or simply trying to master miniature golf\u2014adding <a href=\"https:\/\/www.wellandgood.com\/types-of-strength-training\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/types-of-strength-training\/\">strength training<\/a> to your fitness routine can be a huge plus for your golf game. Golf isn&#8217;t just for business bros; it&#8217;s a sport that requires strength, mobility, and stability. And all of those skills can be honed the proper strength exercises for golf.<\/div>\n<p>Sure, golf <em>looks<\/em> pretty chill. But it&#8217;s a long game, which means it&#8217;s crucial to build your strength and stamina to keep your swings strong well into the fourth hour of play. \u201cAny time you can do any type of training that will increase your awareness of your body&#8217;s functionality will give you the best opportunity to create the most power and also the most stability to enjoy playing golf,&#8221; says <a href=\"https:\/\/www.instagram.com\/rosezhang\/?hl=en\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/rosezhang\/?hl=en\">Rose Zhang<\/a>, a professional golfer and <a href=\"https:\/\/gostanford.com\/sports\/womens-golf\/roster\/rose-zhang\/19307\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/gostanford.com\/sports\/womens-golf\/roster\/rose-zhang\/19307\">two-time NCAA Individual Champion<\/a>.<\/p>\n<p>To help the non-professional among us nail this training, Zhang partnered with Apple Fitness+ earlier in January to create <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1832577191021275199%3Fu1%3DSTMSFT-1152017&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fstrength-exercises-for-golf%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fitness.apple.com\/my\/program\/strength-core-and-yoga-for-golfers\/1721616387\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/shop-links.co\/1832577191021275199?u1=STMSFT-1152017\">new programming targeted specifically for golfers<\/a>. Zhang and the team at Apple integrated four different pillars when co-creating the golf-centric workouts: rotation, coordination, muscular endurance, and balance and mobility. The result was an upper body workout, lower body workout, rotation-focused workout (meaning it challenges your body&#8217;s ability to twist with power and control), and a yoga workout.<\/p>\n<p>\u201cThese are the exact movements that really helped me shape my golf game and enabled me to grow without injuring myself,&#8221; Zhang says of the program.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/strength-exercises-for-golf\/\" current-title=\"The 5 Best Strength Training Moves to Elevate Your Golf Game (or Your Put-Put Skills)\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/GettyImages-strength-exercises-for-golf-StephanieNoritz-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-31\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/strength-exercises-for-golf\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/strength-exercises-for-golf\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img decoding=\"async\" :src=\"https:\/\/www.wellandgood.com\/strength-exercises-for-golf\/post.image_url\" :alt=\"post.title\" class=\" js-inline-lazy-load\" src=\"\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>&#8220;We chose golf because in addition to its global popularity, golf just has such a healthy vibe,&#8221; says <a href=\"https:\/\/www.linkedin.com\/in\/julz-arney-9b6ab32a\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/julz-arney-9b6ab32a\/\">Julz Arney<\/a>, director of fitness technologies and Fitness+ for Apple. &#8220;It\u2019s a great way to get outside, get some fresh air, meet up with friends to get that camaraderie, and hopefully it includes a lot of walking. It also takes concentration, so you get to have a really fun challenge for your brain.\u201d<\/p>\n<p>Thankfully, there are other ways to up your golf game even if you don&#8217;t have a streaming workout membership. \u201cFor golf it\u2019s so cool because every single fitness thing is functional to golf,&#8221; says golf instructor <a href=\"https:\/\/www.instagram.com\/gavinflo\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/gavinflo\/?hl=en\">Gavin Parker<\/a>. &#8220;There are golf specific workouts, and also anything in the fitness realm is going to affect your golf swing, and it will be a positive experience.<\/p>\n<p>And at the end of the day, it&#8217;s all about practicing. \u201cIt\u2019s really one of those sports where you just have to do it, and do it, and do it to see improvement on the course,&#8221; says <a href=\"https:\/\/www.instagram.com\/kyleardill\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/kyleardill\/?hl=en\">Kyle Ardill<\/a>, a trainer for Apple Fitness+. &#8220;[Success] comes from really being as consistent as you can on the golf course,&#8221; agrees Zhang.<\/p>\n<p>If you&#8217;re hoping to be among the <a href=\"https:\/\/www.pgatour.com\/article\/news\/latest\/2023\/05\/09\/report-more-americans-playing-golf-than-ever-before\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pgatour.com\/article\/news\/latest\/2023\/05\/09\/report-more-americans-playing-golf-than-ever-before\">one in seven Americans<\/a> who plays golf every year\u2014or are just looking to up your game\u2014check out these five key strength exercises for golf, straight from the pros.<\/p>\n<h2>5 strength exercises for golf you can try at home<\/h2>\n<p>You don&#8217;t need a full set of clubs to master these strength exercises for golf. Just grab a mat and a light- to medium pair of dumbbells if you have them.<\/p>\n<p><figure id=\"attachment_1155157\" aria-describedby=\"caption-attachment-1155157\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155157 js-inline-lazy-load\" alt=\"trainer showing proper form for a rotational plank\" width=\"640\" height=\"480\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Rotational-Plank-1_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155157\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<p><figure id=\"attachment_1155155\" aria-describedby=\"caption-attachment-1155155\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155155 js-inline-lazy-load\" alt=\"trainer showing the proper twist form for a rotational plank\" width=\"640\" height=\"480\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Rotational-Plank-2_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155155\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<h3>1. Rotational planks<\/h3>\n<p>Zhang loves this plank variation. \u201cWhen I think about training for my golf game, the biggest thing first is injury prevention. The golf swing is a unilateral motion so with that in mind when you\u2019re out there practicing and hitting 300 golf balls or out there for hours, it\u2019s very likely that you could be using one side of your muscles too much, and that creates disbalance in your entire body. So I like to make sure that I\u2019m making all of my movements on both sides when I\u2019m working out,&#8221; says Khang.<\/p>\n<p><strong>How to do it: <\/strong>Start by laying on your right side with your elbow under your shoulder. Lift your hips off of the ground to get into a side plank position. (For a modified version, place your bottom knee on the ground as a kickstand.) Take your left arm and thread it under your body, twisting at the core. Return to the starting position. Perform for 10 reps and repeat on the left side. Complete four sets of 10 on each side.<\/p>\n<p><figure id=\"attachment_1155161\" aria-describedby=\"caption-attachment-1155161\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155161 js-inline-lazy-load\" alt=\"trainer demonstrating form for a single leg romanian deadlift using dumbbells\" width=\"640\" height=\"480\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Single-Leg-Romanian-Deadlift_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155161\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<h3>2. Single-leg Romanian deadlift<\/h3>\n<p>These exercises really focus on loading the hip. \u201cThat for me is one of the things I need to focus on most for my golf game, and it\u2019s definitely something most people can and should focus on,&#8221; says Ardill. After all, golf involves a lot of hinging, and keeping spine alignment is a crucial skill, he says.<\/p>\n<p>Zhang adds that single-sided movements that require you to switch sides ((like these deadlifts) are good to practice weight shifts, which you need for a strong golf swing.<\/p>\n<p><strong>How to do it: <\/strong>Start in a standing position with your feet hip-width apart, and a dumbbell in each hand. Keeping your back straight, hinge forward from the hips while lifting your left leg off of the ground. Trace the dumbbell down the right leg until you feel tension in the back of the right leg. Return to the starting position. Perform 10 reps, then repeat on the left leg. Complete four sets of 10 reps on each side.<\/p>\n<p><figure id=\"attachment_1155631\" aria-describedby=\"caption-attachment-1155631\" style=\"width: 625px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155631 js-inline-lazy-load\" alt=\"trainer demonstrating how to do an overhead press with dumbells\" width=\"625\" height=\"469\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/overhead-press-golf-workout_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155631\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<h3><strong>3. Overhead press with march<\/strong><\/h3>\n<p>Ardill likes how this move focuses on coordination as well as trunk stability, hip loading, and balance\u2014all of which transfer well to golfing. \u201cI always like to think about weight shift,&#8221; adds Zhang. &#8220;From our groundwork, that creates the foundational power of our golf swing, and allows us to be stable when we\u2019re out there swinging at over 90 miles per hour.\u201d<\/p>\n<p><strong>How to do it:\u00a0<\/strong>Start standing with your feet hip width-apart and a dumbbell in each hand at your shoulders. Press your right arm straight above your head while lifting your left foot off of the ground until it\u2019s at hip height. Return to the starting position. Press your left arm straight above your head while lifting your right foot off of the ground until it\u2019s hip height. Return to the starting position.\u00a0In a marching pattern, repeat for 45 seconds. Complete four sets of 45-second marches.<\/p>\n<p><figure id=\"attachment_1155159\" aria-describedby=\"caption-attachment-1155159\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155159 js-inline-lazy-load\" alt=\"trainer demonstrating proper form for a pushup\" width=\"640\" height=\"480\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Push-Up_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155159\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<h3><strong>4. Push-ups<\/strong><\/h3>\n<p>Parker says push-ups are surprisingly important for golfers because of how <a href=\"https:\/\/www.wellandgood.com\/muscles-worked-in-push-ups\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/muscles-worked-in-push-ups\/\">many muscle groups they work<\/a>\u2014which can really improve your form. \u201cYou get a little bit of grip strength, the ability to hold yourself up, arm engagement, core engagement, a little bit of your legs from holding yourself up, chest and triceps,&#8221; he says. He adds that you can get those benefits from any variation, so pick your preference: knees on the ground, from your toes, you name it.<\/p>\n<p><strong>How to do it: <\/strong>Start in a plank position with your hands just outside of your shoulders. Bend your elbows at a 45-degree angle, bringing your chest as close as you can to the ground. Drive through the palms of your hands to bring yourself back to the starting position. Complete four sets of 10 reps.<\/p>\n<p><figure id=\"attachment_1155163\" aria-describedby=\"caption-attachment-1155163\" style=\"width: 625px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1155163 js-inline-lazy-load\" alt=\"trainer demonstrating proper form for a forward lunge\" width=\"625\" height=\"481\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Lunge_falsexfalse_true_70.webp\"\/><figcaption id=\"caption-attachment-1155163\" class=\"wp-caption-text\">Photo: Courtesy of Brittany Hammond<\/figcaption><\/figure>\n<\/p>\n<h3><strong>5. Lunges<\/strong><\/h3>\n<p>The lunge is another simple move that can build strength for your golf game. \u201cYou\u2019re going to be able to work your range of motion, specifically your ankle joints. A lot of golfers struggle with getting into a good posture because of poor ankle mobility,\u201d says Parker. You can do <a href=\"https:\/\/www.wellandgood.com\/lunge-variations\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/lunge-variations\/\">different variations<\/a> as well (reverse lunge, walking lunge, etc.). Parker also suggests adding some kind of rotation through the core (say, a weighted lunge with a torso rotation) if you want to increase the challenge.<\/p>\n<p><strong>How to do it: <\/strong>Start standing with your feet hip-width apart. Step forward with your right foot until both knees are bent at a 90-degree angle. Step your right foot back to the starting position. Perform for 10 reps on the right then switch for 10 reps on the left side. You&#8217;ll want to do four sets of 10 reps on each side.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re trying to make it to the Masters\u2014or simply trying to master miniature golf\u2014adding strength training to your fitness routine can be a huge plus for your golf game. Golf isn&#8217;t just for business bros; it&#8217;s a sport that requires strength, mobility, and stability. And all of those skills can be honed the proper &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10011"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10011\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10012"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}