With the US Open in full flow this week, why not try and fix up on your own swing with some easy exercises for strength and mobility! In this w eek’s article, we’ll show you five simple workouts you can do at home to enhance your golf game by strengthening the muscles that are most crucial in the golf swing. The glute muscles are crucial in the golf swing because they give the lower body, particularly the hips, stability, mobility, and power. Multiple swing errors, such as sway, slide, early extension, loss of posture, over the top, S-posture, and reverse spine angle, can be seen if the glutes are weak. I
Why? Increases shoulder mobility while simultaneously counteracting the negative impact of sitting..
Perform it: As though you were going to execute a deadlift, bend down at the waist with your back flat and chest high. Supine your grip on the golf club (palms facing up). To create a Y, pull your shoulder blades back and down and lift your arms above your head. Return to your original starting position.
Why? The glute bridge may appear uncomfortable, but it’s ideal for stimulating those muscles you’ve been sitting on all day before hitting the links.
Perform it: Lie face up on the floor with your knees bent 90 degrees and your feet flat on the ground. Squeeze a towel between your knees that has been rolled up. Only your shoulders and heels stay on the ground as you fire your glutes and bridge your hips toward the ceiling. Repeat for 10 reps by lowering your hips to the ground.
Why? This motion helps to loosen up your shoulders and improve flexibility and mobility.
Perform it: Lie on one side with one leg straight and the other bent, with the inside of the knee on the ground. Attempt to place the upper shoulder blade on the ground by rotating your trunk backwards. Hold for two seconds, then return to the starting position and repeat for a total of ten reps. Change sides.
Why? This exercise improves mobility, stability, and strength in the lower body. The narrow stance will put a strain on your stability by reducing your base of support. Because you’ll be focusing on your front leg in this exercise, maintain the majority of your weight concentrated over the middle of your front foot.
Perform it: Take a big stride forward, as if lunging, from a standing position. Your back foot’s heel should be elevated. Lower gently until your back leg almost hits the floor while keeping your body straight, then push back up. Finish all of your repetitions on one leg before switching to the other. Maintain a straight line between your knees and toes, especially on the front leg.
Why? Deadbugs are an excellent core-strengthening workout. To successfully transfer force from your lower body to your upper body in the golf swing, you need strength in your core. It’s critical to maintain your lower back flat on the ground during this exercise to guarantee you’re exercising your abs.
Perform it: Face up on the floor, arms and legs in the air, knees bent 90 degrees. Brace your core while keeping your low back in contact with the floor, then drop your right leg until your heel almost touches the floor and your left arm until your hand nearly hits the floor overhead. Return to the beginning and repeat on the opposite side.