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Increasing your distance off the tee is as easy as 1, 2, 3

Whether you play golf competitively or leisurely, almost all people overlook the importance of developing a strong core

Posterior chain muscles such as Multifidus (spine support), Glutes, Hamstrings and external obliques are the areas to get strong if you want to hit the ball long.

It is important before undertaking any strenuous physical activity that you book in to see your physician for a general checkup to see if there are any underlying injuries or illnesses that you should be aware of. Exercise requires you to the push the limits, but certainly not to go overboard!

The rotation in a golf swing requires strength, flexibility and stability.  Most golf pro’s will tell you to focus on quality not quantity. Meaning proper technique, a strong core and a flexible midriff will enable you to get the ball to where it needs to go. For anybody who swings too hard and tries to kill the ball, this is a great tip!

The majority of today’s professional golfers will be in the gym for 3-4 sessions per week, working mostly on core and posterior chain muscles, even though they may sneak in some bicep curls for aesthetic affect!

“Fitness plays such an important role in my life and an integral part of my golf structure.” –  Rory McIlroy

The premise that Golf is a sport that doesn’t require any form of fitness is long outdated, the following exercise are simple, easy to execute and make the world of difference to your game.

Elevated glute bridge

  1. Lying face up on the floor, place your heels on a bench, chair or elevated object.
  2. While keeping legs straight, squeeze your bum and glutes and raise hips off the floor as high as you can, hold for 3 seconds and in a controlled and fluent motion, lower your hips back to the floor.
  3. Complete 12-15 reps

For an extra challenge incorporate a light barbell, by positioning it across your hips and following the above steps.

Side plank

  1. Starting on your side, with feet positioned next to each other, prop yourself up using your elbow.
  2. Your body should form a diagonal line and a triangle shape should form between forearm and feet.
  3. Hold for 30 seconds.

Your aim should be to increase the time holding the plank for, starting at 30 seconds and increasing up to 1 minute.

Stability ball dumbbell twist

  1. Using an exercise ball, lie face up on the ball and position the ball at around the middle of the back with feet positioned firmly on the floor.
  2. Hold on to dumbbell with both hands and extend arms straight upward.
  3. Turn torso while keeping arms straight, rotate the torso back to the other side while maintaining a neutral spine.
  4. Do for 30 seconds or 10 reps per side

Start with a light dumbbell and increase the weight gradually. Focus on proper technique and engage core and oblique muscles

For more information on how to properly execute these exercises approach a professional or if you’re short on time, google a quick video demonstration and get stuck into it!

As with any strengthening exercises, maintain a neutral spine and execute the exercises in controlled movements.

Give your golf playing partners a call, work together and improve your golf specific fitness!

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