Golfers looking to increase their driving distance require strength training as an integral component of their workout regime. Most professional players use various combinations of jumping, medicine ball throws and cable pulley exercises in order to develop both strength and power in their game.
Deadbugs
Deadbugs are an ab exercise beloved by fitness professionals worldwide. This classic abdominal move specializes in building core strength while alleviating back discomfort.
Everyone requires back-protecting core stabilization; not just athletes. From walking down stairs or picking something off the floor, we all use our core muscles for movement.
With a strong, stable core, you are less likely to sustain injuries when playing golf or your favorite sport. A strong core will enable more powerful club swinging while relieving stress from spine and lower back muscles.
Dead Bugs are not only beneficial to core development; they are also excellent ways to develop coordination. Dead Bugs require precise timing in lowering opposite arms and legs at exactly the same time, which requires precise coordination and timing between arms and legs. If the exercise becomes challenging to perform without compromising form, reduce its range of motion by only extending one arm at a time until form can be maintained.
Bird Dog
The bird dog is one of the best bodyweight exercises for developing core strength. It specifically targets your erector spinae muscle, which extends your spine and is responsible for rotation, flexion and extension of hips1. Furthermore, this movement challenges both your rectus abdominis and obliques muscles which serve to stabilize both your core and pelvis.
Start on all fours with your shoulders stacked under you, then raise both left arms and legs simultaneously, returning them back down once the bird dog movement is completed.
Bird dogs strengthen your core by challenging all of the muscles to move together in unison and improving balance, while increasing spinal stability to protect your lower back when performing other movements like bending over.
Band Rotational Pull
Rotational strength is necessary to transfer power efficiently from lower body to upper body in sports such as golf and baseball, but excessive rotational movement may strain muscles and joints that were never intended to handle such motion, leading to injury.
This exercise can be used to develop hip and core rotational strength by employing unilateral movements. Unilateral exercises may help correct imbalances by forcing each side to bear more of the load while protecting against rotational forces.
Start with the band wrapped around your feet, scoot backwards to create tension, then bring both hands out in front of you and pull up toward your sternum with resistance band pull-apart exercises in prone position. Maintain this position for the required number of repetitions before switching sides and repeating. Studies have demonstrated that both arm position and movement direction play a major role in shoulder-girdle muscle activity during resistance band pull-apart exercises performed in this position.https://www.youtube.com/embed/sZ62huBgzDA