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5 Golf Exercises You Can Do At Home

5 Golf Exercises You Can Do At Home

May 12, 2020

Exercises Made For The Golfer In Mind

Golf courses are starting to reopen, and you might have the itch to get out there and play, but there’s one problem. You’re not in golf shape. Even if gyms are closed there are still exercises you can do at home to help you get back into golf shape.  

Flexibility and strength are necessary when playing golf. Here are the 5 exercises you can do at home while in quarantine. Keep in mind that these exercises should be performed in the proper form. Don’t overexert yourself to avoid muscle strain when working out at home. 

Lunges

golf lunge

Great for the quads and leg strength, performing lunges will help your golf game. 

  • Stand up with your legs hip-width apart
  • Take a large step with your left leg and shift weight to that side 
  • Keep your left leg bent as your right leg is straight 
  • Rise back up and alternate to the other side  

Sit-Ups

golf sit up

Sit-ups are great core exercises meant to work your abs and hip flexors. These muscles help with your overall golf game.  

  • Start by lying flat on your back, bend your knees and place your feet under 
  • Place your hands at the side or behind your neck 
  • Raise your body by flexing your hips and waist up to your knees 
  • Lower your body to a flat back position 

Keep in mind not to crunch your neck while performing a sit up. Just keep your neck straight without tucking it into your chest.  

Squats

golf squat

Leg day might be the least favorite of the workout day, but it provides a tremendous benefit to golfers.  

  • Place your feet hip-width apart and keep your legs straight 
  • Then slowly bend your knees while keeping your back and neck straight 
  • Push your butt back and lower down until your quads are parallel to the ground 
  • Hold that position for 5 seconds and then slowly rise up 
  • Repeat this for 10 times 

This workout focuses on your quads, glutes, and core 

Hip Crossovers

golf hip crossovers

What hip crossovers work out is your lower back and hips. While performing this exercise your core will also engage (which helps with your swing). 

  • Similar to a sit-up you’ll start by lying flat on your back 
  • Bend your knees and keep them just past hip-width apart 
  • Twist your knees to the left and them move them over to the right 
  • While alternating sides your back and shoulders should remain flat on the ground 

This is a great exercise to strengthen your hips and lower back. As the great “Chubbs” once said, it’s all in the hips.  

Front Plank

golf planks

Planks are good for engaging your core and maintaining stability in your torso.  

  • Start by lying face down on the floor and position your palms to the sides of your shoulders 
  • Then push away from the floor until your arms are straight (imagine a push up) 
  • Keep your back flat while engaging your abs 
  • Hold this position for 20-60 seconds and lower back down 

You’ll want to repeat this about 3-5 times. 

These exercises can be worked on at the comfort of your home and it’ll help get you in shape when you are going to play a round of golf. When you're ready to go out to the course, don't forget to wear the latest golf polo and hats.

 

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Size Chart
Men’s size standards – US letter sizes
US Sizes XS S M L XL XXL XXXL
Neck (inches) 13-13 1/2 14-14 1/2 15-15 1/2 16-16 1/2 17-17 1/2 18-18 1/2 19-19 1/2
Chest (inches) 33-34 35-37 38-40 42-44 46-48 50-52 54-56
Sleeve (inches) 31 1/2-32 32 1/2-33 33 1/2-34 34 1/2-35 35 1/2-36 36-36 1/2 36 1/2-37
Waist (inches) 27-28 29-31 32-34 36-38 40-42 44-46 50-52