with Personal Trainer Mike Barlettano
Golf is a sport that requires virtually every muscle in the body, moving in all three planes of motion (sagittal, frontal, and transverse). The golf swing demands core stability, a wide range of motion, efficient weight transfer, extreme force production, and more. The demands on the left and right sides of the body are also different depending on whether you swing the club righty or lefty. Here is a short list of exercises that can help you start producing high club head speeds.
1.) Medicine Ball Lunges w/ Rotation
In this exercise, we are strengthening the legs as well as increasing our core stability and our ability to rotate.
(A) Stand with your feet together, holding the ball close to your chest. (B) Step your left foot backwards, bending both knees to lower into a lunge. Extend your arms and the ball forward. (C) Hold this position and rotate arms, ball, and torso to the right, then rotate back to the center and return to the starting position. Alternate legs and perform 20 times.
2.) Ice Skaters w/ Medicine Ball
This exercise will allow you to transfer weight more efficiently from one side to the other as well as strengthen many muscles in the kinetic chain.
Stand with feet shoulder-width apart, bend your knees slightly, and engage your core. Hold the medicine ball out with elbows slightly bent. (A-C) Push off your right foot, jump laterally to the left, and land on your left foot. Swing your right leg behind you and swing your arms to the left as you land. Immediately repeat the motion by pushing off your left foot to jump to the right. Land on your right foot while bringing your left leg behind you and your arms to your right. Continue alternating sides in a continuous, side-to-side motion for 20 reps, 10 on each side.
3.) Medicine Ball Side Throws
This exercise is going to enhance your ability to create force throughout the golf swing.
A) Stand in an athletic stance with your feet shoulder-width apart, knees slightly bent, and one side facing a solid, blank wall. Hold the medicine ball with both hands, keeping it close to your front hip. (B) Rotate your torso, shoulders, and hips away from the wall, transferring your weight to your back leg. (C) Explosively rotate your hips and torso towards the wall, pivoting your back foot inward as you drive the ball forward. Release the medicine ball and throw it hard into the wall. Follow through with your arms for maximum power. Catch the ball as it rebounds off the wall. Return to the starting position at your back hip, and repeat 10 times, then repeat 10 times on the opposite side.
4.) Cat & Camel
This is a great golf exercise for stretching out your lower back and improving the stability of your core. This movement is designed to work out your lower back, abdominals, and hips.
(A) Start by inhaling and arching your back with your head dropping down. (B) As you exhale, bring your back down and try to lift your rear towards the ceiling. Try to hold each position for at least 5 seconds and complete 10 reps.
5.) Cable Chops w/ Rotation and Knee Bend
This is another force-creating exercise that works many points in the kinetic chain.
(A) Set a cable pulley high. Stand with your left side facing the pulley, and hold the handle with both hands. (B) Exhale and rotate your torso to pull the handle down across your body towards your right hip. (C) Bend both knees as you pull, bringing your left knee 3 inches from the ground. Slowly return to the starting position. Keep your core engaged and lower body stable while rotating your upper body. Repeat 10 times on one side, then 10 times on the other side.
6.) Side-Lying Shoulder External Rotation
This exercise is going to build shoulder muscles that help create force, especially in the leading shoulder of the golf swing.
(A) Lie on your left side, propping up your upper body on your left elbow bent at a 90-degree angle, keeping it tucked to your side. (B) Holding a dumbbell, slowly rotate your right forearm upward, raising your hand toward the ceiling while keeping your right elbow pinned at your side. Return to the starting position slowly and under control. Repeat 10 times on each side.
