Gym

The best exercises to improve your game

Lower your handicap by getting golf strong with these simple, effective exercises.

The most important part of a golfer’s body is the core. By working to build strong muscles in the stomach, hips, glutes and lower back, you’ll increase the power in your golf swing and improve the distance of your drives. With better core stabilization and dynamic flexibility, you’ll have more range in your swing, as well as better control and consistency.

Lat Pulldown

  1. Sit facing forwards, with your legs placed underneath the pad supports. Select an appropriate weight.
  2. Using an overhand grip, pull down the handles, bringing your elbows into your sides.
  3. Slowly extend your arms back to starting position whilst squeezing your abs.

Single Leg Glute Bridge

  1. Lay flat on your back with your hands pressed into the floor and your knees flexed so that your heels are close to the body.
  2. Lift one leg off the floor so that it is straight and in line with the other flexed knee.
  3. Keeping your upper body and arms flat to the floor, lift your hips up by squeezing your glutes so that you create a straight torso position.
  4. Lower your hips down slowly to the floor and repeat. Complete the same amount of reps on both sides.

Cable Low to High

  1. Select an appropriate weight and ensure the cable handle position is at its lowest point (only one handle is required).
  2. With both hands on the handle (as if you were holding a club), and your feet a hip width apart, slowly raise the cable up diagonally towards the opposite shoulder. Ensure your abs are braced and your arms only slightly flexed throughout the movement.
  3. Slowly return the handle back to its starting position.

Blitzball Lateral Throws

  1. Select an appropriate weight blitzball and stand side on to a flat wall. Stand with your knees slightly flexed and the blitzball at your waist.
  2. Keeping your lower body fixed and your arms only slightly flexed, swing the ball backwards whilst still holding onto the ball.
  3. Keep your arms just off straight as you swing the ball forwards, letting go as your hands reach in front of centre.
  4. Continue the momentum in your arms, using force to throw the ball into the wall. Repeat and alternate your stance.

Backwards Lunge and Tilt

  1. Step backward with your right foot into a lunge position, and contract your right glute.
  2. Reach your right hand over your head and laterally crunch your torso to the left.
  3. Return to the starting position. Switch legs, and repeat.

Russian Twist

  1. Sit on the floor with your knees flexed and your heels down and your toes pointing upwards.
  2. Lean back slightly with the upper body, whilst holding a medicine ball out in front of you.
  3. Keeping your arms just off straight, move the ball in a semicircle shape, touching it down near the hip on both sides.
  4. To increase intensity, lift both feet off the floor and cross them.

Single Leg Rotations

  1. Assume your regular golfing stance and lift one foot off the floor
  2. Keeping your arms extended and straight, and your back flat, rotate your torso one way then the other.
  3. Repeat for the other leg.

Hip Crossovers

  1. Lie face up on the ground with your arms to your sides, your knees bent, feet wider than shoulder-width apart, heels on the ground.
  2. Now twist your bent legs to the left until they reach the ground, then twist them to the right.
  3. Continue alternating sides while keeping your shoulders on the ground and your abs tight.

For a plan specifically tailored to you, book in with one of our expert trainers, and remember you receive six 1-1 sessions completely free of charge.