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Ah, the holiday season: a time for toasting, gorging and getting out of golf shape. That goblet, knife and fork u2014 never mind the hours hunkered down in your desk chair while shopping online u2014 can do a real number on your body, and, with it, your swing. Use it or lose it, as we say in the business. <br><br>To stay injury-free and reach those lofty 2023 on-course goals, youu2019ll need a fitness plan to regain and improve your strength, flexibility and explosiveness. <br><br>Here are six exercises to get yourself in shape this season.<br><br>1. Goblet squats: When it comes to power, everything begins from the ground
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AH, THE HOLIDAY SEASON: A TIME FOR TOASTING, GORGING AND GETTING OUT OF GOLF SHAPE. THAT GOBLET, KNIFE AND FORK — NEVER MIND THE HOURS HUNKERED DOWN IN YOUR DESK CHAIR WHILE SHOPPING ONLINE — CAN DO A REAL NUMBER ON YOUR BODY, AND, WITH IT, YOUR SWING. USE IT OR LOSE IT, AS WE SAY IN THE BUSINESS. TO STAY INJURY-FREE AND REACH THOSE LOFTY 2023 ON- COURSE GOALS, YOU’LL NEED A FITNESS PLAN TO REGAIN AND IMPROVE YOUR STRENGTH, FLEXIBILITY AND EXPLOSIVENESS.
Here are six exercises to get yourself in shape this season. 1. Goblet squats: When it comes to power, everything begins from the ground up — and, sorry, but power walking won’t add the power you need. A strong base is mandatory for a yardage-gobbling golf swing, and this exercise adds serious leg strength. Thanks to the band, it also activates the gluteus medius to stabilize the knee and sacroiliac joint, which links your pelvis and lower spine.
2. Hip circles with slider: Excessive desk time and lack of consistent exercise can tighten up the hip muscles. This exercise increases hip mobility, which lessens the chance for injury and makes it easier to load into your right side on the backswing and unload into your left side on the downswing and follow-through.
3. Backswing trail leg loading with band: Sometimes, exercises in the form of a golf swing are just what your swing and body need to wake up those golf muscles if you haven’t swung a club in a few weeks. This one teaches your body (or just reminds it) how to load correctly in the backswing. It keeps you in your posture when you activate the upper half with the band, and it increases thoracic and lumbar stability in addition to external rotation.
4. Load and explode from trail leg to lead leg: This exercise works all your pulling muscles — the entire posterior chain, glutes, hamstrings, lats, rhomboids. It’s another great “feel and real” exercise, simulating what you should feel in your golf swing in terms of loading onto your right side and exploding into your left side.
5. Split stance band rotations: Think about seated dumbbell curls or leg presses — they’re slow. People don’t understand that if you want to swing faster, you have to move faster. And that means not just training the body but the brain too. The central nervous system needs to get used to fast, and if you haven’t trained fast, you won’t be able to swing the club fast effectively. Also, the staggered stance challenges your stability, which works on decelerating quickly too. If you can’t decelerate quickly, you lose balance at your finish.
6. Reverse slide lunge with T spine rotation: Injuries occur when there’s dysfunction in the kinetic chain, and this move addresses the kinetic chain from the ground up. It activates the glutes and increases thoracic stability via a more stable lumbar spine. It also teaches you, neuromuscularly, how to load the trail leg, adding speed and power, and creates the X factor: separation between the upper and lower body, which adds even more velocity and pop.
