Simple Exercises For Great Golf Posture

Posture in your golf swing is one of the few variables you can take complete control over and it can influence many things in your golf swing, good and bad. So don’t you want to make sure it’s as good as possible?

Well balanced posture

The areas I commonly see which can hinder good posture are:

    • Weakness in the upper back muscles and rear deltoids causing a rounded upper back.
    • Weakness in the lower back and tightness in the hamstrings causing a rounded lower back.
    • Instability in the legs causing an off balance posture.

    The problems these cause make a powerful and repeatable swing very hard to achieve.

    The following simple exercises will help you find a more athletic and powerful posture and a good base from which to make powerful swings:

    1. Band Face Pulls


    These really build up the small muscles in your upper back and shoulders to help stop your shoulders rounding forward too much.

    Attach an exercise band to somethig fairly solid, (you don’t want it ending up in your face!) lots of people find the door handle works great if you wrap it around. I like to kneel down so the band is around head height, hold the band in both hands outstretched I front of you, about a hands width apart. Pull your hands towards your face keeping your upper arm parallel to the floor, as you get close to your face, pull them away from each other. I find these work really well anywhere between 12 – 20 reps and give you a nice burn!

    2. Single Leg Romanian Deadlift


    Great for lower back and hamstring strength and the added bonus of getting a deep stretch in the hamstring. These will help with lower back rounding.

    Standing with one leg raised slightly off the floor and the other straight but with a slight bend. Bend forwards at the hip, making sure to keep your back in a nutral position and keeping the same slight bend in your leg. When you feel a nice stretch in your hamstring slowly reverse the movement and return to the beginning position. Repeat on both sides. This can be done holding a dumbbell or kettle bell for extra resistance. I like to perform these for sets of 8 – 12.

    3. Goblet Squat

    Goblet Squat

    If you have read some of my other posts you may be familiar with these, great for overall leg and core strength.

    Holding a dumbbell or kettle bell in place against your chest, keeping the upper back tight and upright and your core braced. Drop into a deep squat and push through your heels or middle of your feet (whichever feels more balanced) back to the starting position. Best served in sets of 8 – 12 reps!

    Give these exercises a try, they will really help you get into a better position to start your swing and hopefully lead to a more powerful, consistent one too!

    If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

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    Shoulder Mobility For A Better Swing Path

    One common problem found in golfers is not having the required flexibility to get into good positions in the golf swing.

    Not being able to use the right arm effectively is one of the main problems I see, the right arm is important for creating a powerful and controllable swing path on the backswing and even more importantly, the downswing.

    The problem stems from A lack of mobility in the shoulder, the picture below demonstrates poor shoulder mobility:

    Bad shoulder mobility

    This makes it very difficult to get into a good position at the top of the backswing and usually ends up with the right elbow pointing behind you too much (for a right handed golfer) instead of being more down towards the ground.

    Good shoulder mobility
    Right elbow in a better position
     

    It also makes it very difficult to get the right elbow in front of the right hip (right handed golfer) on the downswing and shallowing the plane, getting this move right prevents the club from getting too steep or getting ‘stuck’ behind you, 2 situations that make consistency very hard to achieve!

    Increasing shoulder mobility can be achieved with some very simple stretches, I will show you some effective stretches for the shoulder and surrounding muscle groups that can hinder the mobility.

    Behind your back shoulder stretch – I perform this with either a towel or a golf club but you can use anything you see fit, with one arm behind you from below and the other from above, attempt to touch both hands together. Holding a golf club in both hands is great because you can slowly inch your way to a deeper stretch.

    Both shoulders being stretched

    External rotation stretch – This stretch has helped me a lot, it shouldn’t be over-done to start with, work your way up to a deep stretch on this one. Holding the head of a golf club in one hand, spin it so the shaft is laying along your forearm. Now bring your arm up as seen in the example pic below, with your other hand, gently put pressure on the grip end of the club to feel a good stretch throughout the shoulder.

    Rotational shoulder stretch

    Lat & shoulder stretch – This targets the front of the shoulders and also the large Latissimus Dorsi muscles which, when tight, can contribute to poor mobility in the shoulders. Simply place both palms on a wall infront of you and take a step back, leaning formards until you feel a nice stretch down through your shoulders and each side of your upper back.

    Stretching the shoulders and lat muscles

    Biceps & chest stretch – This one is a killer if you are tight in the biceps and chest area! Standing side on to a wall, place your palm against it with your fingers pointing to the floor, the higher your hand on the wall, the deeper the stretch. The chest and biceps can internally rotate the shoulders when they are tight which impeeds shoulder mobility and hinders good posture in the golf swing in general.

    Chest and biceps stretch

    All of these stretches will help you to have a more healthy, mobile shoulder joint which should help you get into better positions in the golf swing. I usually do these after each workout session but they can be performed at any time and are a great way to warm up the shoulders before playing or practicing golf.

    If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

    If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on any of my social media.
    Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.
    Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!