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Despite the amount of simple walking involved, golf is more of a physically demanding sport than many realise - countless pro golfers are trying to maintain a high level of fitness in both their upper body and lower body through golf workouts, so they can reap the benefits while in the middle of an important game.
But life doesn’t always offer us the chance to head onto the course and keep our swings - and our bodies - in top condition. You might be under a lot of pressure at work and don’t have the time to squeeze in a full eighteen holes. Or maybe you’re a new mother or father and your little one is drawing your attention from the game that you love (totally understandable!). Or perhaps you’ve suffered a slight injury and are unable to withstand the several hours of dedication it takes to complete a full round.
Whatever your circumstances, if you’re unable to play golf right now, you might be worried every aspect of your game will begin to suffer - with everything from your swing speed to your golf posture, or even your ability to hit the ball in a straight line being dealt a blow.
But fear not! Even if you’re unable to play an actual round of golf, there are plenty of exercises (beyond push-ups) you can do from the comfort of your own home that won't put you under too much strain and will help keep your golf swing looking sharp. Plus, you may end up working muscle groups you never even knew you had - ideal if you’re looking to build upper-body strength and lower-body stability!
With this in mind, here are some of the best golf exercises you can do from home that will help you maintain a good golf swing while you’re away from the course.
Exercises that will keep your golf game on point
Backswing resistance training
When junior players are first starting out, the first aspect of the game many golf teachers and pros like to focus on is nailing the backswing. Without a steady and consistent backswing, most players will never be able to enjoy consistently straight and powerful strikes.
But the reason the backswing is drilled so much so early on is that it’s arguably the easiest thing to lose control over - especially when you’ve not played in a while and your form is a little off.
If you’re unable to get to the course and want to keep your backswing in check, you can drill your backswing using your favourite golf irons - like a 7-iron or 3-iron - in your garden or even in your living room, if you have the space.
However, if you want to maintain good levels of flexibility and strength in the muscles that serve the backswing, you’ll want to mix things up beyond a simple practice swing. Resistance bands have always been an excellent tool for tightening specific muscle groups, but they’re surprisingly useful for golfers looking to do the same, so they can play to their best.
To perform the perfect backswing resistance exercise, get into your usual starting position with your knees bent slightly and place one end of the looped band under the toe of your left foot (or your right foot if you’re a lefty). Grab the other end of the band as if it were your golf club - you can use your golf grip here but it’s not necessary.
Then, simply grasp the band as you perform the backswing motion, stopping at the top of your swing. At this point, slowly bring your arms back down to the centre, as if lining up your ball again. The resistance offered by the band will help you maintain good form so that you don’t overshoot your backswing, while also activating muscles in your forearms, shoulders, lower back and even your thighs.
Lunging hip rotations
Lunges are a classic exercise used by just about every athlete to activate muscle groups in their legs, so they can stay flexible for longer and enjoy increased levels of stamina. But did you know it’s a useful exercise for golfers too?
The simple lunge can actually be altered to work specifically well for golfers trying to build or maintain looseness and flexibility as they swing. To perform this exercise, hook one end of a resistance band around a solid and stable object so it won’t move, before getting into a lunge position.
If you’re a right-handed golfer, lunge forward with your left leg. If you’re a righty, use the opposite - though both golfers can interchange this position to activate different muscles, if you so choose.
Then, grab the other end of the resistance band and gently perform a horizontal pull across your torso while maintaining the lunge position. This will work best if you can pull the band a full 180 degrees across your torso, but rotate as much as you feel comfortable with. This exercise helps to wake up your hip muscles and lower torso that are utilised as you rotate through your swing.
Pick up the golf gear you need before heading back to the course at Clarkes Golf
When you’re finally ready to get back onto the golf course, be sure you have the tools you need to make the most of your new-found athleticism! At Clarkes Golf, we’re home to a huge selection of golf clubs and accessories from the world’s biggest brands.
Take a look at our selection of new golf clubs here, or head down to the Clarkes Golf superstore in Rainford to see the clubs first-hand!
