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 Stance: Strengthening the leg, hip and lower back muscles helps stabilize your stance throughout the swing. These exercises will help: One-Leg Balance Squat 1. Stand on one leg with the other leg elevated. 2. Bend forward, keeping your planted leg straight while reaching for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat 10-15 times. To increase difficulty, use a dumbbellor medicine ball. Nose-to-Knee Stretch 1. Lie on your back and raise one knee to a perpendicular position. 2. Grab that leg with your hands and pull yourself up toward your knee as you bring the knee back toward your head. 3. Repeat for 15-20 repetitions on each leg. Backswing: Flexibility is crucial for more explosive power. Standing Dumbbell Rear Lateral Raise 1. Hold a dumbbell in each hand with palms facing each other and your arms perpendicular to the floor. Bend forward at about a 45-degree angle. 2. With elbows slightly bent and facing the ceiling, raise the dumbbells to shoulder level in a semicircular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. 4. Remember to keep your head in a neutral position. Kneeling Shoulder Stretch With Ball 1. Kneel on the ground and place your left hand and forearm on top of the ball. 2. Rotate the ball toward the right so it starts to travel up your arm. Remember to keep your arm straight. 3. Hold for the required time and repeat with the other side. Downswing: This marks the phase in which power and explosiveness are generated in the swing and transmitted into the ball. Single-Leg Russian Twist 1. Stand with feet hip-width apart. 2. Hold medicine ball with both hands and bend your arms slightly. 3. Swing ball to the right hip and come up on right foot. Forcefully swing ball forward and around toward the left side so that you’re only standing on your left foot. Reverse back in the opposite direction. 4. Repeat 10-15 times on each side. Keep the stomach drawn in to maximize proper usage of muscle. Supine Twist Stretch With Ball 1. Lie on your back with both legs on the ball. 2. Gently rotate trunk and legs to the side so your knees are entirely to one side. 3. Hold for 20-30 seconds. Repeat 10 times each side. 4. Remember to keep your shoulders flat on the ground. Follow-through: This ensures maximum speed of the clubhead through the contact area to produce an explosive hit. Dumbbell Wrist Twist 1. Hold a 5- to 10-pound dumbbell with arm extended, using your opposite hand to support the arm. 2. Gently twist the wrist as far as possible to the outside and roll it back in as far as possible. 3. Repeat 15-25 times with each arm. Lateral Side Bend with a Twist 1. Hold a golf club above your head with your arms extended. 2. Slowly bend to the right side until a comfortable stretch is felt. From this position, rotate your body to the left. Return to the starting position and repeat on the other side. 3. Do 10 repetitions. |
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