Get fit for golf

Ahead of the season, and with some of us in need of a bit of help, we asked five fitness experts to share their best advice for golfers

PTA_5488Core power
Jordan Watson, personal trainer, Matfen Hall
The key muscles for golf are in your core – the muscles surrounding your stomach area, round to your back and down to the tops of your legs. These muscles connect the legs, which create most of your power, to your arms. This exercise will improve your core strength.
Rotational alternate leg lunge – Holding a medicine ball straight out in front of you and keeping your shoulders back and head straight, lunge forward and twist 90 degrees across your leading leg. Perform three sets of 12 lunges on each side with a 30 second recovery between each exercise.

IMG_0105In motion
With Chris Kirk, CKElite Personal Training
A lack of motion through your golf swing can hinder power and leave you walking off the golf course in pain. Here’s a simple hip exercise to help increase power and highlight any tightness.
Hip rotation exercise – Place a resistance band around your left foot (right foot for left-handed players) then pull it across to the right shoulder. The focus here is on winding up through the back swing – look to draw your right shoulder up while rotating the hips. The band will feel like it is snapping you back down, resist this and control yourself back down to the start. Complete 10 reps then take the band off and do a further 10 reps.

image1Power plant
With Shawn O’Neil, TPI-certified personal trainer
An efficient swing which is powerful and repeatable requires mobility and stability, and this deadlift exercise is excellent for developing strong hip extension and power. It is also great for developing the core strength needed for maintaining a good posture.
Deadlift exercise – Using a weight you’re comfortable lifting multiple times with relative ease, set your feet shoulder width apart. Keeping your back straight, use your legs to lift the bar up to your thighs until you’re standing up straight. Complete three sets of 10 reps with 30 seconds rest between each set.

2-RamsideBridge for success
Rachel Guthrie, fitness manager, The Spa at Ramside
Lower back pain is common complaint among golfers and this simple exercise will help strengthen your gluteal muscles (in your bum) and stabilise your pelvis properly during the swing, transferring power better and staying in posture through your swing.
Glute bridge – Lie on your back with your feet hip-width apart while keeping your hands and forearms on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for 3-5 seconds before easing back down. Do three sets of 10 with 60 seconds rest between each set.

5-George-WashintonIn a twist
With Dan Gardner, leisure manager, George Washington
Fitness programmes are tailored to each individual, though there are a range of exercises which will help every golfer improve their core stability and their scores. Here’s a simple exercise which can benefit players of all ages and abilities.
Russian twist – Sit on the floor with your knees bent and your feet flat on the ground (preferably held in place). Lean back so your thighs and torso create a V shape. Holding your arms infront of your chest (add weights as your strength improves), twist your torso to the right, hold for a second, then rotate back to the centre. Twist to the left, hold and return to the centre. Perform three sets of 10 twists with 30 seconds rest between sets.