The game of golf has really taken off over the past year and a half. Countless people of all ages and abilities have flocked to the golf course to begin a new hobby and means of exercise. Take enough swings and you’ll soon realize that the sport asks a lot of your body. This sport requires hand-eye coordination, strength, power, mobility, and flexibility — not to mention an incredible level of mental fortitude.
Preparing your body for pain-free, quality golf performance does not need to be overly complicated. Work on shoulder, hip, and ankle mobility before you play, stretch anything that feels tight when you’re done, and focus on Golf’s Big 5 when you’re working out. Golf’s Big 5 are the biggest movement patterns required on the golf course: Push, Pull, Squat, Hinge, and Rotate. Whether your current workout program is focused on strength, power, or a combination of the two, these five focal points will never change.
Try out this strength-focused workout if you want to improve your golf game. All you need is a pair of adjustable dumbbells!
1. Golf’s Big 5 – Push
Exercise: ½ Kneeling Dumbbell Press
How To: From one knee, squeeze your glutes and brace your abs. Press the dumbbell overhead from your shoulder, then lower it back down.
Sets/Reps: 3-4 Sets of 5-8 Reps on each side
2. Golf’s Big 5 – Pull
Exercise: Single Arm Dumbbell Row
How To: Hinge your hips back and rest your forearm across your thigh for support. Use your other arm to row the dumbbell by pulling your elbow up and back, before squeezing
your shoulder blades together.
Sets/Reps: 3-4 Sets of 5-8 Reps on each side
3. Golf’s Big 5 – Squat
Exercise: Heel Elevated Dumbbell Front Squat
How To: Elevate your heels and hold the dumbbells at shoulder height. Keeping your chest tall, “sit down” into a squat position before returning to standing.
Sets/Reps: 3-4 Sets of 5-8 Reps
4. Golf’s Big 5 – Hinge
Exercise: Wall Reference Dumbbell RDL
How To: From a staggered stance, push your back foot flat against a wall. Hold the dumbbells at your sides and push your hips toward the wall behind you before returning to
the standing position.
Sets/Reps: 3-4 Sets of 5-8 Reps on each side
5. Golf’s Big 5 – Rotate
Exercise: Rotational DB Swing
How To: Set your body up with the dumbbell to the outside of your foot. Grab the dumbbell and explosively rotate it up and across your body, making sure to brace your abs as you go.
Sets/Reps: 3-4 Sets of 5-8 Reps on each side
Whether you’ve just taken up golf this year or you’ve been playing your entire life, preparing your body for the demands of the sport has endless benefits. Focusing on Golf’s Big 5 will not only allow your body to find a reliable swing pattern, but will also allow you to hit the ball farther and play pain-free, enjoyable golf with friends and family for years to come.
