Gearing Up for Improved Golf Swing

In order to prepare for the upcoming season of golf and to improve your golf swing, the implementation of golf fitness exercises geared to develop your body in the golf swing is needed. This type of program will prepare the body for the golf swing and golf next season.

There are a series of golf training exercises to prepare your golf swing. Practice is very important to master your craft. The hands and wrists matter but in order to get that powerful swing, you need to use some muscles in your trunk and legs areas as well.

The muscles of the core are the foundation of your golf swing so proper conditioning will make a huge difference in the power you get from your long shots. Good core strength  allows you better endurance so your short game is more precise, fresh and controlled. The core exercises work the muscles of the abdominalsback and hips. Many other muscles attach to this area so the midsection is considered the foundation of all movement. Core training is training the foundational elements of your body: abdomen, lower back, hips, upper back, thighshamstrings and joints. If you have a strong and stable body core, you will be able to build a powerful, fit body.

As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives

 Plank With Leg Lift

Its basic exercise for core stability and strength. 

  • With your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor.
  • Hold this position for 10 seconds, building up to 30, 45 or 60 seconds.
  • Slowly raise one leg 5-8 inches off the floor
  • Count to two and slowly lower your leg to the floor.
  • Switch legs and repeat.
  • Do about 2-3 sets of 10 reps.

Back Hyper-Extensions

  • Lie on your stomach.
  • Extend your legs straight, clasp your hands behind your back.
  • Lift your legs and your torso off of the ground as high as you can simultaneously.
  • Make sure you lift your upper torso and your legs entirely off of the ground with each rep.

Lunge with a Twist:

  • Assume a standing position with your arms straight and hanging down in front of you, holding your medicine ball or dumbbell.
  •  As you step forward with one leg, rotate your upper body to that same side, holding the medicine ball or dumbbell chest high the whole time.
  • Return to starting position and do the opposite leg.
  • Repeat each side 10 times for 3 sets.
  • If you are consistent with this exercise, you will see improvement in your golf swing speed, power and distance in a very short period of time.

Oblique Crunches

  • Lie on your back and cross the left foot over the right knee, hands behind your head.
  • Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your left knee. 
  • Contract your abs and oblique’s as hard as you can at the top of the movement. 
  • Resist on the way back down. 
  • Repeat for 12-16 reps before switching sides.


  • Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides. 
  • Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted. 
  • Press into the heels to stand up. 
  • Repeat for 2-3 sets of 8-16 reps

 Barbell Reverse Wrist Curl

  • Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.
  • Raise barbell by pointing knuckles upward as high as possible. Return until knuckles are pointing downward as far as possible. Repeat.

A power golf fitness program will help you hit the ball harder and straighter than ever while protecting you from those aches and pains that nag you after every round of golf or trip to the driving range.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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