Golf Fitness – 4 Awesome Lower-Body Exercises


The lower body is extremely important in the golf swing, a strong and stable lower half is needed if you want to make powerful swings. Below are 4 awesome exercises that build strength, power & stability in the lower body.

1. DUMBBELL / KETTLEBELL GOBLET SQUAT


 Make sure to keep your chest up throughout the movement and a neutral spine this will translate well to your posture in the golf swing. The Goblet Squat builds leg and glute strength & power, it also hits your core as it has to work overtime to keep the upper body stable whilst holding the weight.

2. DUMBBELL / KETTLEBELL LUNGE

 

Again, make sure to keep the chest up and core braced, drop until your trailing knee is about 1-2 inches from the ground. This is much harder than the regular dumbbell lunge with the weights down by your side as you have to really work hard to maintain balance.

3. DUMBBELL / KETTLEBELL LUNGE WITH ROTATION

 

Begin the rotation as soon as you start to drop down, turn over your lead leg and aim for as close to 90 degrees of turn as possible. This can be a really hard exercises when you first try it so begin without any weight and build from there. Your balance will improve very quickly.

4. SINGLE LEG, STIFF LEG DEADLIFT

 

Make sure to keep a slight bend in your knee and a neutral spine. Lower the weight slowly until you feel a decent stretch in your hamstrings and then push your hips forwards as you return to the top position. These are excellent for low back, hamstring and glute strength.

Give these exercises a try, they will really help your game and you will feel more balanced and powerful after only a few sessions.

Watch the video version on YouTube Here.

Please leave a comment below to let me know if you found this useful or to request topics. If you like this then check out this golf shoulder workout.

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Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

 

 

‘Put Your B*tt Into It’ 3 Exercises For Strong Glutes & More Distance From Your Golf Swing

The famous quote by Sam Snead while playing a round with the president “Put your ass into it, Mr President” is as true as it is hilarious! The glutes are a huge source of power in the golf swing, if yours are lacking in strength then you are missing out on a whole heap of distance! The Glutes also help to protect your lower back from injury as they help stabilise the joint and take a large share or any strain placed on the low back, neglecting them is asking for trouble.

Below are 3 simple exercises you can do at home to strengthen your glutes and add some yards to your drives! They are to be done together in a circuit style workout so perform one set of each exercise back to back with no rest. Each set is 10-15 reps. Rest 30-60 seconds between circuits. Repeat for a total of 5 circuits. This workout requires a red resistance band for one exercise, I highly recommend buying one and you can get one here from Amazon – Exercise Bands

Exercise 1 – Glute Bridge

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This exercise is simple yet effective –

  • Lay on your back with arms by your sides, legs bent and feet flat on the floor around 6-8 inches from your butt.
  • Breath in and brace your core as you bring your butt off the floor by driving through your heels.
  • Squeeze your glutes hard as you form a straight line from shoulders to knees and hold this position for a count of 3.
  • Slowly lower to the floor and repeat

Exercise 2 – Glute Leg Raise

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  • Start on all fours, with knees below or slightly outside the line of your butt.
  • Breath in and brace your core as you slowly lift one leg and straighten it behind you.
  • Squeeze your glute as you hold the leg in the air for a 3 count.
  • Slowly lower back to the ground and repeat on the other side, that’s one rep.

Exercise 3 – Resistance Band Squat-to-Pull Through

  • Attach a red resistance band to something low down and sturdy (I used a chest of drawers)
  • Stand with feet just outside shoulder width and feet pointing slightly outwards.
  • Grab the band with both hands through your legs, you may need to move further away from the attachment as the band should be fairly tight.
  • Pin your upper arms to your chest, they stay here through the whole movement.
  • Push your hips back and Squat down, allowing your hands and arms to move between your legs with the band.
  • Push through your heels and thrust your hips forwards as you stand back up and feel as though you are trying to thrust the band away from the attachment.
  • Squeeze and hold this position for a second then drop back into your next rep.

Those glutes should be burning by now! if you liked this be sure to check out my other posts like My Journey To 300 Yards+ (Part 1) , Golf Workout – Train Like Rory and more!

Here is the workout in action:

If you liked this then make sure to Subscribe to the Method Golf Fitness mailing list so you never miss an article plus get 3 FREE Golf Workouts as a thank you and subscriber exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!