• ANNIKA Foundation

Exercises to Maximize Power in Your Swing



A golf swing utilizes your entire body. It your legs, glutes, core, and, of course, your arms. Needless to say, there is a lot going on when it comes to a golf swing. Generating more power in your swing is something all golfers are looking for, but you don’t have to bulk up at the gym to get a powerful swing. By incorporating a holistic, full-body workout, you’ll build strength so you can set yourself up for more manageable shots that lower your score. Here are some easy exercises that you can incorporate to help maximize the power behind your swing.


1.Squats

A good deal of the power generated in your golf swing actually comes from your lower body. Squats are an easy, customizable workout. If you don’t have any weights around, using your own body weight still gives you a great workout. Or, find something heavy around your house to add a little bit of weight; filling a gallon jug of milk with water is a great solution. If you have access to dumbbells, choose a heavier set to maximize your time.

2. Deadlift

Deadlifts are a simple, but highly effective exercise. They work your glutes, hamstrings, lower back, and arms. Deadlifts are great for strengthening your lower back, which will help with posture. Also, deadlifts help you build your grip strength, which helps determine how much control you have over your club. The key to this exercise is to keep your back straight and not lift too much weight at first; as you build up your strength you can add more.


3. Side steps with a resistance band

This lateral movement not only helps build your lower body strength but improves your mobility. Get down into a squat position and take a couple of steps to one side and then repeat. If you have a resistance band, slip it around your legs to up the degree of difficulty. It may seem simple, but after about a minute your legs will feel the burn.


4. Planks

Moving up from your lower body, strengthening the core is also key to trying to increase power in your swing. Planks are a tough and versatile exercise. Laying down on a mat or towel, you can either push up onto your hands or onto your forearms. From there, either keep your knees on the floor or pop up onto your toes. Whichever way you choose, be sure to brace your core - and breathe! Planks help improve balance and body awareness. If you’re short on time and want to work another body part at the same time, try doing a side plank to work your arms and shoulders.


5. Weighted Rotation

Utilizing rotations in your exercise routine is a functional way to improve your power. Either use a medicine ball or a weight and start with the weight at your hip. Then, push it up toward your opposite shoulder and up above your head, rotating your torso. You are essentially mimicking the movement of a golf swing with this move because you are moving your entire body as one unit. Another plus about incorporating rotational exercises is that they can aid your clubhead speed.


Gaining strength and power in your golf swing won’t happen overnight. By incorporating these exercises, you’ll slowly start to build your strength and with time you’ll see your distance start to increase. Whether you are using your own body weight, dumbbells, a medicine ball, or your backpack full of schoolbooks, you can have an efficient, full-body workout that will translate to the golf course.

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