SKLZ Ambassador and PGA Tour Instructor Rick Smith stopped by SKLZ HQ earlier this week. As part of his trip, our partner EXOS took him through a workout designed specifically for golfers. The exercises he went through included a proper warm up, full training session and recovery session.
Below are a couple of exercises that you can easily incorporate into your own workout to improve your golf game.
Plank with Arm Lift
The plank with arm lift will improve the rotary stability of your spine and torso. This exercise trains your pillar to stabilize in a dynamic way. It is important for golfers to develop strong rotational stability in their shoulders, torso and hips because these are key zones that allow connecting muscles to function at maximum capacity.
1. Start in a push-up position with hands directly beneath your shoulders and feet wider than shoulder-width apart.
2. Lift one arm up and away from your body.
3. Hold for 1 to 2 seconds and return arm to the floor. Repeat the move with your opposite arm.
4. Continue alternating to complete the remainder of the set.
Mini Bands Single Leg External Rotation
This exercise will develop the muscles on the outside of your hips helping you to stabilize the lower half of your swing. Keep them in your bag to use mid round to keep your hips and glutes activated.
1. Stand with your feet slightly wider than shoulder-width apart, hips back and down, back flat, and a Mini Band around your legs just above the knees.
2. Keeping one leg stationary, rotate the other knee in and then back out.
3. Complete the set on one side before repeating with the opposite leg
Medicine Ball Perpendicular Throw
This medicine ball drill is great for training your pillar (shoulders, hips and torso) to transfer energy from your lower body to your upper body. The sequencing is very similar to that of a golf swing – which will improve your club-head speed at impact.
1. Stand in an athletic stance with your side to a wall about 2 to 3 feet away, holding a medicine ball at waist level.
2. Rotate your torso and hips away from the wall, taking the ball behind your back hip.
3. Throw the ball against the wall, initiating the move by rotating your hips and followed by your torso, arms, and the ball.
4. Catch the ball and return to the starting position.
5. Complete the set on one side before repeating on the other side.
Medicine Ball Lift
This medicine ball drill is great for training your pillar(shoulders, hips and torso) to transfer energy from your lower body to your upper body. The sequencing is very similar to that of a golf swing – which will improve your club-head speed at impact.
1. Stand holding a medicine ball with both hands.
2. Squat down as you rotate toward one side, pushing the medicine ball down and away from your body.
3. Stand and rotate toward the opposite side, pressing the ball diagonally overhead and away from your body.
4. Lower the ball by following the same movement pattern.
5. Complete the set on one side before repeating with the other side.
Accupoint Thoracic Spine
Post round many golfers typically will feel tight in their upper back. Using trigger point massage with the SKLZ Accupoint, you can release tension and tightness in this area, which will help you prepare for the next round or practice session.
1. Lie on your back with your hips and knees bent, with the Accupoint under your spine, just above your lower back. Place your hands behind your head.
2. Perform 3 crunches.
3. Raise your arms straight up over your chest, and then reach one arm overhead in an arc.
4. Return to the starting position and repeat with the other arm.
5. Continue alternating for 3 repetitions with each arm.
6. Move the Accupoint up your spine 1 to 2 inches and repeat the crunches and arm reaches.
7. Continue moving the Accupoint up your spine until it is just above your shoulder blades and below the base of your neck.
Roller IT Band
The Barrel Roller is a great tool that can help reset the natural length to your muscles and get your body ready for the links again soon. Rolling out the IT band will help open your hips up allowing for better turn. Use before and after a round or practice session.
1. Lie on your side supporting your weight on your forearm with a Barrel Roller under the outer thigh.
2. Glide over the Barrel Roller from your hip to just above the outside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one leg before repeating on opposite leg.