Become a better golfer by getting in better shape

The one thing that we have come to know in the past decade is that in order to have the best golf game possible you need to take it off the course and get it into the gym. Practice on the course can help you perfect your aim, but if you lack in strength in the hips, core and upper body, you are lacking the ability and the stability to be able to drive the long ball or sink the putt. Yes, working out in the gym and performing specific exercises can help you become a better putter.

In order to be able hit the long ball and to putt with accuracy, you need to make sure that your body is fine-tuned from the core to the legs to the arms. In order for you to have a perfect swing, whether it be for the drive, the chip or the putt, the energy in your body must transfer flawlessly through the body. Starting with the weight shift in your legs, to the rotation in your lower back, upper back and movement of the arms, the body must be able to transfer the power from the feet to the ankles to the knees, to the hips, the lower back to the upper back and neck, then to the shoulders and the wrists. Each time the power that is produced is not able to be transferred efficiently and effectively there is a loss of power, there is a loss of accuracy.

Where does your power come from?

There are two main points where the power comes from in your drive and chip and where the accuracy comes from in your putts. Most people think when they drive the long ball that the power comes from your shoulders and how fast you are able to rotate through. This is partially the case but is missing a very important part. The power from your swing comes from the abdominals. Having the stability in your core and in your abdominals will not only allow you to generate increased power that will help you drive the ball further, but it will help you be able to stabilize the legs and the arms so they are able to harness and unleash the greatest amount of power. If the legs and arms do not have the stability of the core, they will have to first stabilize and then try to produce power. The energy that goes into stabilizing any part of the body is force and power production that is lost and not transferred to the ball.

What exercises are best for a golfer?

There are certain exercises that you can do to stabilize the core and to strengthen the muscles that will help you make the best putt and the longest drive. When trying to determine exercises that should be done you should focus on exercises that work the hips and the core. A total body workout is best, but if you only want to do a few, the video below will show you some of the highlights that can be done to increase your swing speed, the long ball distance and the accuracy of the putt.

Exercises are also important because if you suffer from low back pain like so many golfers do, strengthening the hips, core and low back will help reduce the pain that you get as you go through the course. If you swing or putt and you have pain, your body will find movement patterns so you do not feel the pain. It will make your body shift and move so it feels minimal pain. You will do this without knowing it and these subtle adjustments will decrease how far you can hit the long ball and how accurate you can putt. If you notice already that you make changes to your stance or your swing you are literally adding hundreds of yards over 18 holes to your game.

The video shows you how to do four exercises. The exercises are hip abduction, hip hikes, supermans and squats. Hip abductions need to be performed for the stabilization of the hips and the core. The shift from side to side as you swing through the ball and the shift from side to side as you putt the ball requires a lot of hip abduction strength. The stronger these muscles are the better golfer you will become. Also if you suffer from low back pain strengthening the hips will help take the pressure off the low back and help you be able to swing through the ball and not change your form based on pain. Hip hikes are designed to do the same thing also and make sure that the sides of your legs get stronger. It has also been proven that the better balance you have, the better golfer you will be. This exercise allows you to work on balance and strengthening.

Supermans are designed to strengthen the lower back, glutes, and hamstring, basically everything in the back of the body. These should not be done if they cause you pain when you do them. If you are able to do them but not go up as high then that is preferred rather than skipping them all together. Squats are another exercise that may cause you pain but should not be skipped. Do them in the confines of what you are able to do. Squats are great to work on strengthening and range of motion so trying to do them in the most proper form is essential.

Investing time on the course is only half of what it takes to be the best golfer you can be. Investing time at home, even a few days a week can make a big difference and allow you to drive the ball further and putt the ball more accurate.

Read more Sports Doc for Sports Medicine and Fitness.