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Introduction to Golf Prep - The What and Why
Introduction to Golf Prep - The What and Why
Mobility
Here are some helpful mobility exercises for the hips, mid-back, and low back. Use these to gain mobility, maintain mobility, and reverse stiffness or pain from playing. Expect these to be an essential part of your routine and golf preparation!
Helpful Equipment: Foam Roller & Exercise Mat
1x5-10 reps for all exercises
Strength: Level 1
The following exercises offer a good starting point to build foundational strength and movement control for golf! They focus on the hip external rotator muscles, loaded thoracic mobility, the core, the posterior chain (glutes/hamstrings) and training the ability to move the hips without moving the low back. The exercises are ordered specifically, so you can treat this as your strength workout! Muscle strength takes about 6-8 weeks to increase. So be patient with the process and keep that in mind with progressions!
Helpful Equipment: Long Looped Resistance Band, Hip Circle Band, Medicine Ball, Dumbbells, and Barbell (optional)
3x6-10 reps for all exercises on both sides where applicable
Strength: Level 2
The following exercises are a progression from the Level 1 strength exercises. You should progress to these when you feel confident with your form, movement control, and load demand from the previous set, as this workout will further build on rotational strength and demand greater full-body coordination. Reminder that muscle strength takes about 6-8 weeks to increase. So be patient with the process and keep that in mind with your progressions!
Helpful Equipment: Long Looped Resistance Band, Hip Circle Band, Medicine Ball, Dumbbells, and Barbell (optional)
3x6-10 reps for all exercises on both sides where applicable
Strength: Level 3
The following exercises are a further progression from the Level 2 exercises. Welcome to this advanced phase! Here is where we will begin to incorporate much heavier strength exercises, plyometric movements, and split squat/single leg variations!
Helpful Equipment: Long Looped Resistance Band, Hip Circle Band, Medicine Ball, Dumbbells, and Barbell (optional)
3x6-10 reps for all exercises on both sides where applicable