Improve your Golf Swing with Cross Training
Every golfer is always looking for ways to improve their drive and distance on the fairway. In order to hit a golf ball a long way is to improve your rotational speed and maximizing your shoulder turn. The swing of the shoulder is where we generate our power from. Technique is the key of the mechanics of the swing. If you are right-handed the easiest way to accomplish this is to make sure that your left knee doesn’t slide to the right (opposite for left-handers) on the backswing and that the right knee stays firm and flexed throughout the swing. Cross training can be used to improve three main aspects which are Shoulder Strength, Rotational Strength (Core Strength), and Balance.
Improve your Shoulder Strength by:
Single-arm Lateral Raises
Dumbbell Shoulder Press
Bent-over Lateral Dumbbell Raises
Behind Neck Barbell Press
Note that all exercises should be done with:
Set 1- 12 reps
Set 2- 10 reps
Set 3- 8 reps
Set 4 – 6 reps (optional)
These exercises should be done once a week and is recommended to combine theme with other exercise routines. It is very important to stretch before and after the exercises to prevent injury and also keep the arms flexible. Also start on low weights (especially if you haven’t lifted weights before) and build up heavier each week as your body starts to adapt to the weight.
Improve your Rotational Strength
Seated twist (with dumbbell or weight plate) 3 sets of 20 reps
The Twister- This exercise is done in a standing position, first place a small medicine ball between your legs. Next hold your arms out straight in front at shoulder height, take small jumps rotating your knees to each side so you land at an angle. Keep your upper body still. Jump first to the right then to the left with the greater the rotation the greater the obliques and abdominal muscles work. Complete this using 3 sets of 20 reps (10 each side).
Improve your Balance by:
Body squats – complete 3 sets until failure
One leg squats – complete 3 sets until failure
Use balance board – use for 5 minutes at a time
All these exercises should be done focusing on keeping the back straight.
Also try and incorporate yoga into your regular routine. Yoga accomplishes lots of things in one shot: you increase your balance, stability, flexibility and muscular endurance. This will also help with muscular recovery and prevent lactic acid build up in the muscles. With these cross training exercises incorporated into your golf training schedule this will help add yards to your drive on the course. Strength + technique = Power! With this power comes distance in hitting the ball. The shoulder and rotational exercises will improve power and the balance exercises will help improve technique. With Adding these exercises to your training you should start to notice your hitting distance improve after 3-4 weeks. It is a good idea to record your results both with your weights and your driving distance each week. With practice and cross training massive gains can be made to your game. Remember with hard work comes great reward.