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A Regimen Of Golf Exercises Increases Health And Lowers Scores


To properly swing a golf club, the player must produce one of the most complex motions in all of sports. In order to make this motion and maximize power, a golfer must regularly train his or her body, using specifically designed golf exercises. A sound golf swing requires a precise combination of strength and flexibility. If a golfer has too much muscle and not enough flexibility, rotational motion will be hindered, resulting in a loss of power and distance off the tee. If a golfer has too little muscle and too much flexibility, on the other hand, his or her body can over-rotate during the swing, resulting in a lack of proper rhythm and a loss of power and distance.

Therefore, golfers must maintain a regimen of strength and flexibility training to maximize their potential. By performing the exercises discussed below, strength and flexibility will be drastically improved in ways essential for executing a proper golf swing.

STRENGTH TRAINING

Leg strength is vital for creating a solid base for a golfer's swing. The golf squat effectively targets the quads and glutes in a way that mimics the motion of the golf swing. With a 10- to 15-pound dumbbell held in a hand-over-hand grip, stand with feet shoulder-width apart and lower to a squat. While rising, turn to the right with the upper body and extend the hands upward. Return to a squat and repeat in the opposite direction. Perform eight to ten repetitions on each side.

The golfer's back endures serious abuse during the golf swing. A rotational dumbbell row strengthens the lats and lower back and offers the added benefit of improving core strength as well. Holding a 10- to 20-pound dumbbell in each hand, stand with feet shoulder-width apart. Bend forward at the waist, and let the arms hang straight down. Pull the right arm up to the rib cage while rotating the torso as far right as possible. Pause briefly at the top before returning the right arm to the first position. Repeat on the left side. Perform eight to ten reps per side.

FLEXIBILITY TRAINING

Hip mobility is essential for the full range of motion required by the golf swing. The dynamic twist is a great exercise for increasing hip flexibility. Lie down with the back flat against the ground. Cross the right leg over the left and place the left hand on the right knee. In a fluid motion, rotate the body to the left while maintaining contact to the ground with both shoulders. Perform 10 to 15 reps and repeat on the opposite side.

Flexibility of the spine and back are also important for the swinging motion. The twisting table greatly increases the mobility of both the back and the spine. Kneel on all fours and place the right hand behind the head. Twist to the right and point the right elbow toward the ceiling. Then, turn in the opposite direction until the right elbow is below the left shoulder. Return to the starting position and repeat on the left side. Perform 5 to 10 reps on each side.

Performing these simple golf exercises will help anyone execute a better swing thereby increasing power and distance. The end result will be a healthier body and lower scores.





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