Skip to main content
The-Achrive-Golf-5 Posture Steps For Golf Fitness

5 Posture Steps For Golf Fitness

Posture – These stretches involve the lengthening of muscles that affect your postural positions while standing or during set up. They typically target the calf, hamstrings, hip flexors, glutes, IT Band, erector spine muscles, pecs and upper traps. When overly tight, these muscles will prevent the golfer from setting up with and maintaining proper posture throughout the swing. As a result of these flexibility imbalances, we exhibit dysfunction of movement making us susceptible to future injury.

Rotation – These stretches target the muscles that allow for rotation. Limitations in these areas will have a direct affect on our ability to separate, create width, and maneuver the club on the proper plane. Flexibility exercises here will focus on the lateral trunk flexors, the lats, the hip internal and external rotators, the thoracic spine, shoulders and neck. The ability to generate speed in the swing is drastically affected when the muscles in these areas are restricted. This must be the focal point of any middle to older age golfer’s training program.

Half Kneeling Chop:

  • Set Up: Take a half kneeling position in front of a cable pulley machine. Reach up over the up leg and grab the pulley with the away side arm.

5 Posture Steps For Golf Fitness - image 1

  • Movement: Pull the handle down to the chest and place the other hand on the grip. While keeping the lower body stable, extend both arms down in a diagonal direction finishing with your hands outside your hips.

Stirring the Pot:

  • Set Up: Grab a band or cable with both hands and pull it to the chest. Make sure there is tension in the band in the starting position. Take an athletic position with a slight knee bend and abs braced.
  • Movement: Rotate away from the machine and extend your arms out fully away from your chest. While keeping your arms extended, allow your body to rotate back towards the machine. The weight should be lowering back down to the stack. Try to maintain a stable lower body while executing the movement.

You should now have a clearer understanding of what goes into a golf specific training program. However, each individual’s body is different and it is recommended that all golfers see a certified golf fitness professional before undertaking a fitness training program. A golf fitness screen can be an excellent way to identify individual restrictions and limitations and can do more to isolate the cause of the many common swing flaws seen in golf today.

Ken Macdonald is the Director of Fitness at PGA National Resort and Spa in Palm Beach Gardens, Florida. Ken is a level 2 Titleist Performance Institute golf fitness instructor. In addition, he holds certifications with the National Academy of Sports Medicine and has a Masters degree in Human Movement.

A 3 Point Lunges

  • Set Up: Stand with feet together holding medicine ball to the chest.
  • Movement: Step forward into a lunge position. While maintaining a stable lower body, rotate your trunk across the front leg. Keep you eyes focused in front of you during the entire movement. Drive back up to the starting position and repeat with the other leg.

5 Posture Steps For Golf Fitness - image 2

B 3 Point Lunge – Side

  • Set Up: Stand with feet together holding medicine ball to the chest.
  • Movement: Step out to the side and drop into a lateral lunge position. The trail leg should be straight with your weight loaded into the hip of the bent leg. While maintaining a stable lower body, rotate your trunk across the bent leg. Keep your eyes focused in front of you during the entire movement. Drive back up to the starting position and repeat with the other leg.

C 3 Point Lunge – Backward

  • Set Up: Stand with feet together holding the medicine ball out in front you.
  • Movement: Step back into a lunge position. As you step backward, lift the medicine ball overhead. Keep your eyes focused in front of you during the entire movement. Drive back up to the starting position and repeat with the other leg.
Share Button

2 thoughts on “5 Posture Steps For Golf Fitness

Leave a Reply

Your email address will not be published. Required fields are marked *