Many issues that golfer’s face when perfecting their game come down to not having enough muscle strength for optimal performance.  This quick circuit is aimed to strengthen those muscle groups so you can see improvements in your golf game.

1. Stability Ball Twist – targets the core and abs, secondary targets include glutes, hamstrings, hips and back

   Step 1: Lie with your back on the stability ball. Place your feet flat on the floor and bend your knees to 90 degrees. Extend your arms out towards the ceiling with your hands clasped out in front of your chest.

   Step 2: Slowly move your arms and torso to one side while the ball rolls across the back of your shoulders. Stop the rotation when arms are parallel to floor. Pause, and then return to the starting position, repeat on the opposite side.

   Option:  If you don’t have access to a stability ball, the same action can be achieved by sitting on the floor with your legs extended in front of you, keep a slight bend at the knee and rotate as is explained in step 2.

   Repeat 5 times on each side to start, working up to 10 on each side.

   Image credit: Sassy Fit Girl

2. Single leg, Single arm Deadlift – targets the hamstrings, glutes & upper legs, secondary targets include arms, shoulders and core muscles

   Step 1: Standing on one leg, hold on to a dumbbell (or can of soup, 2L water jug or any other household item of weight) in the same hand of the standing leg. With a straight arm, bend your standing leg slightly and push your hips backwards.

   

   Step 2: Lower your torso towards the ground as your rear leg lifts behind you. Push your chest out, only lowering as far as you can without rounding your back, keeping your weight near your shin. Pause, reverse the movement, and squeeze your glutes at the starting position.

   Option: Begin without any dumbbell or home-made weight and work your way up to adding it in.

   Repeat 5 times on each side.

   Image Credit: Kettle Ball Kings

3. Arm Bar with Screwdriver – targets shoulder stability, secondary targets include hip flexors, arms and core

   Step 1: Lie on your back with your right knee bent and foot on the floor.  Using a dumbbell, ketteball or homemade weight, hold it in your right hand and extend your arm toward the ceiling.

   Step 2:  Start by slowing twisting the weight to the right and then the left, like a screwdriver.  Then slowly bring the right knee over the left leg, lifting the right shoulder up off of the floor, all the while keeping the weight straight up toward the ceiling, coming only far enough so that your left shoulder and left hip stays in contact with the floor.  Return to starting position.

   Repeat 5 times on each side.

   Option: Perform movements without a weight to start, adding it in when ready.

   Image Credit: Strong First

4. Leg Swings – targets leg and hip flexibility, secondary targets include lower back

   Step 1: Standing with your feet together take your arms out wide at either side.

   Step 2: Slowly raise your right leg out to the right side while balancing on your left foot.  Bring it back across and raise the right leg to the left before coming back to starting position.

   Repeat 5-10 times on each side.

   Image Credit: Pop Sugar Studios

5. Hip Flexor Stretch – targets hip flexorsStep 1: Kneel on your left knee. Place your right foot flat on the floor in front of you with your knee bent at 90 degrees.

   Step 2:  Squeezing your glutes, gently lean forward, stretching your left hip toward the floor.

   Hold for 30 seconds and switch sides

   Image Credit: Women’s Health Magazine

6. Mini-band walk forward – targets glutes, secondary targets include leg muscles and hamstrings

   Step 1: Place the band around both ankles. Take your feet wide to keep tension on the band and then step one foot forward and out to the side follow with the other foot forward and out to the other side.

   Step 2: Take large steps forward and then three large steps back, keeping tension in the band at all times.

   Repeat for 5 rounds.

   Image Credit: Redefining Strength

7. Hip Crossovers – targets hips, secondary targets include lower back

   Step 1: Lie on your back with your knees bent at 90 degrees and stacked directly over your hips. Extend your arms out to either side with palms facing up.

   Step 2: Engage your core muscles and then slowly lower your legs to the right while keeping both shoulders rooted to the floor. Slowly pull your legs back to the starting position.

   Repeat 5 times on each side

   Image Credit: Women’s Health Magazine