Exercises to Help Improve Golf Performance

golf performance training Naples

Exercising and taking care of our bodies isn’t always just to lose weight or be healthier. Many times, people are looking for focused training and exercise options for a specific purpose. When it comes to golf performance training in Naples, there are some fantastic exercises that can help improve your overall game. 

Whether you love to golf in Naples or you’re just looking for some inspiration for your workout, check out these exercises that are geared toward golf improvements. 

Rotating Lunges

A big part of your golf game is building lower body strength and learning how to twist for your swing. It’s all about the rotation in many ways, but it’s also important to remember that a golfer needs to be able to separate their lower and upper bodies to maneuver different functions. 

Try a rotating lunge to help separate and strengthen in these areas. The lunge will build strength in your lower body. The rotation helps to separate your upper body, while also engaging and working your core. 

The exercise is focused on alternating lunges. Follow these steps. 

  1. Lunge forward with one leg, bending the back leg close to the floor if you can. Use proper lunge formation, ensuring the front knee doesn’t go over your toe. 
  2. As you lunge forward, rotate your torso toward the direction of the forward. 
  3. Reach the arm across the body as you twist. 
  4. Release and come up from a lunge to a standing position. 
  5. Repeat on the opposite side. 
  6. Complete 15 reps up to 3 times. 

While you are strengthening your lower body, the rotation is an important part of this exercise and can help with golf swing motion. 

Draw the Sword

Rotation, rotation, rotation! Every part of your body needs to be engaged for your swing rotation, including your shoulders. This exercise is geared toward building up your shoulder strength and training your body for the shoulder rotation movement. 

You can use a light dumbbell, an exercise band, or just use the movement for this exercise. Make sure you hold good posture during these moves as well to make them as beneficial as they should be. 

Start by standing in your golf stance. This is going to mimic your golf swing in a way, but the motion will be similar to if you were drawing a sword from a scabbard. In your swing position, rotate the shoulder externally. Move slowly in your movement, holding posture the entire time. 

Lift the weight or band at a full stretch above your head, as if it were your golf club after a swing. This should work your core, strengthen your shoulders, and work on your stability as well. Do two to three sets of 15 on each side. 

Side Step-Ups for Golf Performance Training in Naples

Photo by Bruno Nascimento on Unsplash

We know the core is one of your most valuable assets on a golf swing. However, you have to create a stable base with your hips and be able to maintain it during your swing. Then you can power from your hips to your swing, pushing more energy into the club. 

This side step exercise is good for helping to stabilize and build strength in your hips to create that steady base. 

This one is pretty simple. You can use a bench, a step, or even a stair stepper if you have one. Start low and then increase the height of the step you are using to continue building strength. 

Step onto the chosen platform and step up, holding your weight in the stepping leg and straightening it completely. Hold and squeeze at the top. Repeat this 15 times on each leg and then do two or three full reps. 

Cat & Camel Exercise

The cat and camel is a stretching maneuver that will stabilize your core as well as your lower back. In the movement, your lower back, hips, and core will be engaged and active. The result? A thorough stretch and a good workout of these parts. 

It’s pretty simple, but follow these steps:

  1. Position yourself on your hands and knees, at a square pose. 
  2. Place your palms flat, knees hip width apart, and arms shoulder length apart.
  3. Start with your back straight and your neck straight looking down. 
  4. Take a deep inhale, pulling the core in and rounding your back upward. Drop the head down as the core elevates. 
  5. Now exhale slowly, stretching your head up towards the ceiling and arching your back so that your rear end reaches up and your abdomen pushes down towards the floor. 
  6. Repeat this 15 times and do two or three reps. 

The core is an important factor in your performance. While this may not seem related to your swing, it helps to stretch and strengthen your core, which will make a difference. 

Seated Rotation Maneuver

Finally, try a seated rotation maneuver. This is another movement that’s good for your core and your rotation. It’s simple to do and you can do it seated to give your lower body what feels like a break. 

Straddle a bench or a chair with proper posture. Position yourself so that your arms are behind your back, holding a golf club in the crook of the elbows. Once you are in position, rotate slowly to the left, maintaining posture and holding the club in place. Move slowly back to the center and rotate to the right. 

Do this 10 times in each direction. Try doing two or three reps if you can. 

Get Golf Performance Training in Naples

One of the best ways to improve your golf performance is to work with a trainer who specializes in golf exercises. These trainers know the maneuvers and the simple tweaks that you can make to really build your performance for the game. 

Contact us at Florida Personal Training to improve your game in every way. Increase your energy and productivity, tone the body, and boost your skills on the course. 

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