Golf Tip: Some simple drills for extra strength, flexibility

Most people know it is important to begin a strength training program to improve their golf games, but they don’t know where to start. In my next several blogs, I will introduce you to exercises that are golf specific and easy to incorporate into your practice routine.

Strength training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles. But I feel that free weights and machines can leave a golfer tight in the shoulders and chest, so I recommend using resistance bands instead.

Available at sporting good stores, resistance bands stretch your joints and tendons while strengthening your muscles. Strength along with flexibility is the combination you are looking for to increase clubhead speed for greater distance.

If you are just starting to exercise, begin with a low resistance band and increase the resistance as you gain strength. Build up to performing each exercise for three sets of 10 repetitions. Here are three exercises to improve strength and flexibility in your chest and shoulders.

Chest Pull

Loop an end of the resistance band around the palm of each hand. Extend arms in front of your body at chest level, elbows slightly bent. Pull band outward so hands extend beyond the width of your shoulders. Slowly return to the starting position and repeat.

Shoulder Flexion

Loop ends of resistance band around each palm. Begin with hands together and extended in front of you at hip level. Keeping both elbows straight, raise one arm straight up as far as you can go. Return slowly to the starting position. Repeat with the same arm for all sets, then perform the exercise with your other arm.

Shoulder Extension

Loop ends of resistance band around each palm. Raise arms overhead, hands together. Keeping your elbows straight, lower one arm in front of you to hip level. Return to starting position. Repeat with the same arm for all sets, then perform the exercise with your other arm.

Perform these exercises three times a week for at least six weeks for optimum results.