Four Basic Golf Core Exercises To Increase Your Golf Speed
Many golf fluctuations are limited by swing errors makes your golf game slow, which can be corrected with exercise. The gluteal muscles are important in the golf swing because they provide stabilization, mobility, and strength of the lower body, specifically the hips. If the glutes are weak, we will see several rocking errors, including swinging, sliding, early elongation, loss of posture, over the top, S position, and inverted spine angle. These are all terms that most golfers have heard of at some point in their golf careers. If you know the way to practice your swing properly, you can increase your speed of the golf game.
1. Side steps
The first exercise in this program is side step-up. This emphasizes a muscle known as the gluteus medius. Provides lateral hip stabilization. By strengthening it, a more stable base is created, which can transfer energy through the upper body and into the head of the club. Follow the instructions below to strengthen the gluteus medius I use a bench. Start with something smaller than a staircase or an 8-inch platform.
Raise your toe to ensure that the entire weight is lifted by the foot on the platform.
Straighten your leg at the top to fully incorporate the gluten. It is a great exercise to strengthen the gluteus medius, maxima gluteus, hamstrings, and quadriceps in the affected leg. This will provide you with dynamic lower body stabilization, strengthen the glutet and allow you to revolve around a firmer lower body. For best results, complete 2-3 series of 15 reps on each leg
2- Lunges with rotation
The second exercise in this set is designed to strengthen the lower body and at the same time to create a separation between the upper and lower body. This department allows the best players to create the distance they own. The lunge is a basic exercise of the legs, while rotations give you the necessary separation as a golfer.
Start in the standing position and continue to the above position so that the rear knee touches the floor slightly. The key to this exercise is to use a lead foot to reduce and lift body weight. You do not want your front knee to extend around your fingers. Make sure you take a fairly large initial step to make it easier.
This rotation is a movement that makes this exercise so great. Stretch your body as shown and try to straighten your other shoulder and point it at the ceiling. This will create mobility in the thoracic spine and allow for better separation and rotation throughout the golf swing. For best results, fill 2-3 sets of 15 on each side.
3 - Rotation of the medical core with beads
Now we go to the abdominal cavity. The abdominal muscles are made up of 4 muscles (straight abdominal muscle, internal/external oblique muscles, and transverse abdominal muscle. All four are used in this exercise. The core is used during a golf swing and it is important that it is strong enough to allow proper turning and holding your body, follow the picture below to perform this exercise.
I use a 10-pound barbell, but for advanced weights, you can use anything from a simple golf ball to a 20 lb medical ball. Try to keep your feet above the floor to optimally work the straight abdominal muscle. Then you turn to the opposite side for one repeat. For best results, perform 2-3 series with 25-30 reps.
4 - cat camels
The fourth exercise is designed to create mobility in the spine and strengthen the muscles around the hip, lower back, and core. This exercise will allow you to rotate better and give you a better idea of what your posture should look like.
This will simulate the S-Posture position. It strengthens the muscles of the erector spine of the lower back, as well as the flexors of the hip joint.
The camel phase during exercise activates the hamstrings and abdominal muscles to tilt the pelvis. This gives you the mobility of the thoracic spine, which allows you to rotate your upper body. To find neutral content, you want to be in the middle of these two images. This eliminates the S and C positions visible to many golfers. For best results, perform 2-3 series of 20 reps.
>>>Also Read: 10 Health Benefits Of Golf Exercises For Seniors