As golfers, we need a strong core if we want to hit the ball straight, far, and keep ourselves injury-free. Today, we are going to tackle the best core exercises for golfers to help improve their game.
Most of the golf enthusiasts I know are busy people. They have demanding careers, they’re dedicated to their families, and when they do have free time, they want to spend it on a course or at the range; not working out.
I get it. Working out can be a hassle, but it needs to be a priority, especially if you want to keep playing this game for a long time.
There are a lot of different ways to train your core—bodyweight exercises, weightlifting, improving your balance, etc. But today, we are going to focus on a few things you can do at home, in the living room that will help you strengthen your abs and lower back and improve your golf game.
Here are the best core exercises for golfers:
Planks
These are at the top of the list because you can do them just about anywhere at any time. They are infinitely scalable, meaning you can do them no matter your fitness level or experience. And they also have endless variations you can play with, so you never get bored.
You can do them from your forearms or a push-up position. You can place your knees on the ground or elevate your hands to a couch to make them more comfortable. You can also do them on your side to target your obliques or reverse them to strengthen your low back.
Glute Bridges
Glute bridges are another great exercise to strengthen your core but focus primarily on your lower back, hamstrings, and glutes. Like planks, you can do them anywhere, at any time (you may get some strange looks depending on where you are and try not to make eye contact with anyone while you do them – trust me). You can make them more challenging by using everyday household items for added resistance.
Try these with two feet on the ground, one foot elevated, and with a short pause at the top of each rep.
Bodyweight Lunges
These may not seem like a core exercise but trust me, they are. Single leg bodyweight lunges require you to brace your midline to create stability and balance during each rep. Lunges can also be performed in countless variations like front, back, side, rearfoot, and front foot elevated.
Challenge yourself by holding a weight in front of your chest or on one side of your body. You can also lower yourself into a deep (relative for you) lunge and hold at the bottom for 30-seconds before switching legs.
Choose one variation from each of these categories twice a week, and you will be well on your way to strengthening your core and improving your golf swing.