Drills to Improve Your Golf Swing

Muscles Used for a Golf Swing

To improve your golf swing, you must work on strengthening the key muscles used during your golf swing. This should be done in addition to working towards improving your golf swing technique. More muscles are involved in a golf swing than you may think. Flexibility and stability during the swing is vital, making the upper back, shoulders, legs, forearm, and abdominal muscles essential in improving your golf swing. Drills to improve your golf swing include muscle strengthening exercises for each muscle group used.

Upper Back Exercises to Improve Your Golf Swing

Upper back strength and flexibility is needed to control your back swing and follow-through. Failure to maintain proper upper back flexibility could result in a slower swing speed and inability to follow-through. One of the most effect upper back exercises is a standard pull-up or chin-up.

Pull-Ups

  1. Using a solid bar, hang from the bar with your palms facing forward.
  2. Slowly pull yourself up toward the bar until your head is higher than your hands.
  3. Slowly lower yourself back down.
  4. Repeat steps 1-3.
  5. Complete as many pull-ups as you can do until you are fatigued.

Chin-Ups

  1. Using a solid bar, hang from the bar with your palms facing you.
  2. Slowly pull yourself up toward the bar until your chin is level with the bar.
  3. Slowly lower yourself back down.
  4. Repeat steps 1-3.
  5. Complete as many chin-ups as you can do until you are fatigued.

Shoulder Exercises to Improve Your Golf Swing

Your shoulder muscles are important to your golf swing because they are key for your follow-through. Shoulder muscles are also responsible for the speed and control of your swing. With weak shoulder muscles, it would be difficult to extend the golf club properly. A solid, flexible follow-through can help you obtain a powerful, consistent golf swing. A great shoulder exercise that you can try is listed below.

Standing Shoulder Press

  1. Hold a small dumbbell in each hand.
  2. Standing straight up, arms should be at your side and palms facing outward.
  3. Simultaneously push the dumbbells upward (keeping arms fully extended) while twisting your body to the right.
  4. When your arms are fully extended and at a 90 degree angle to your body, pause and then begin to lower your arms while returning back to your original position.
  5. Complete 3 sets of 12 reps (6 reps turning to the right and 6 reps turning to the left).

Leg Exercises to Improve Your Golf Swing

Solid posture and strength in the lower body will stabilize your golf swing. Too much strength, however, could damage your swing if there is not enough flexibility in the legs. Make sure to stretch your legs out to improve flexibility. An exercise such as lunges can be performed to build strength in the legs.

Lunges

  1. Stand with your feet shoulder-width apart.
  2. Step forward abruptly, making sure to land with the heel first. When the heel lands, your knee should be bent to a 90 degree angle. The knee should be directly above the toes.
  3. Forward motion should continue until the back knee is nearly touching the ground.
  4. Return to starting position and repeat, alternating which leg to start with.
  5. Weights may be held if desired. Keep arms straight down during lunge.

Forearm Exercises to Improve Your Golf Swing

Forearm strength helps with your grip of the golf club and with carrying the golf ball farther in your swing. You can build forearm strength with wrist curls, as noted below.

Wrist Curls

  1. One arm at a time, hold a dumbbell.
  2. Rest arm on a flat surface with palms facing upward.
  3. Slowly curl the weights to your biceps, keeping your arms in place on the flat surface.
  4. Slowly lower your arm back to a flat position.
  5. Repeat steps 1-4.
  6. Complete 3 sets of 12 reps.

Abdominal Exercises to Improve Your Golf Swing

Your abdominal muscles are the core muscles that stabilize your body during your golf swing. Exercises to strengthen your core are important, as they will add power and balance to your golf swing. Any exercise to strengthen abdominal muscles may be used, but a few examples of excellent drills are listed below.

Sit Ups

  1. Lie on your back on the floor.
  2. Bend your knees and tuck your feet toward your body.
  3. Hold your hands near your ears. Do not hold your neck or head.
  4. Using your abdominal muscles, pull your chest to your knees.
  5. Complete 3 sets of 15-25 reps.

Russian Twist

  1. Sit on the floor with your upper butt and lower back touching the ground.
  2. Keep your upper back and legs lifted off the ground.
  3. Hold a weight or medicine ball with both hands.
  4. Twist slowly from side to side, touch the ball to the ground on each side.
  5. Complete 3 sets of 25 reps.

Resource

GolfLink.com