Maintaining your strength is a key part of any golfer’s workout routine. Your arms and shoulders help generate power off the tee, as does a strong core and legs. All these muscle groups must be maintained even during the off-season. Body weight exercises like push ups and squats are excellent ways to stay in shape, but many can be upgraded to provide even more muscle-building potential. The following are great at-home exercises to upgrade your workout.
A tried and true exercise that has been building up lower body strength for centuries, Hindu squats are an essential exercise for golfers working out at home. Hindu squats are good for building muscle in the quads and calves, and can turn into an aerobic exercise if done quickly. Begin with feet shoulder length apart and then squat down, keeping your back straight. While squatting, lift your heels up and go down as deep as is comfortable before standing back up.
1 legged push ups
Start in a standard push up position and then lift one leg off the ground. Keep the raised leg straight and complete a standard push up. Do a set of 5-10 and then switch legs. This forces your legs and core muscles to work harder to compensate for your leg lift. Golfers can get the most out of this exercise by strengthening arms, core, glutes, and quads in one exercise while also stretching hamstrings.
This is a way to up your abdominal workout than traditional planks and can be done a variety of ways. I like a version involving a small object, like a water bottle, or canned good. Start in your traditional plank position with your object an arms length away to one side. To start, get up in plank position on your elbows and forearms, then with the hand nearest, grasp and move the object and your hand back to plank. On your next move, move the object an arm length in front of your head, and return to plank. Now repeat those steps in reverse with your other arm, continuing to cycle the object from the side, to the front, to the opposite side, and back. This will engage more aspects of your core and ensure a great workout.