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Improve the Power of Your Swing – 6 Exercises for Women Golfers

The golf season never stops for those of us lucky enough to live in a climate that allows year-round play. For others, there’s a set season, and then an offseason period spent waiting for the warmer weather to come while practicing in driving ranges. No matter if you can play year-round or not, there is much you can do to improve your game, even during the offseason. Exercises for women golfers are an important factor in improving the power of your swing.

Women’s golf is ever increasing in popularity worldwide, with more women playing at local clubs and a professional level. Regardless of your golf ambitions, increasing your swing’s power is most likely one of your frustrations on the green. 

Improving your body’s power and flexibility will give your golf swing more distance and keep the ball on a straighter trajectory. By regularly working on your joint flexibility and muscle strength, you can improve your whole game.

Exercises For Female Golfers

1. Warm-up

Stretching muscles
Image by skeeze from Pixabay

Avoid injury by warming up before exercising. Warming up literally heats your muscles and therefore improves the elasticity of your muscle groups. Warm-up before teeing off; otherwise, your working with cold and stiff muscles and joints. Warming up will guarantee a better and more consistent round of golf.

These are examples of useful golf stretches.

  • Side Stretch: Feet hip-distance apart, reach over your head with your stretched arm. Allow yourself to bend slightly at the waist while keeping the core engaged. Hold, then repeat on the other side. (10 reps either side)
  • Hamstring Stretch: Stand straight, cross one foot over the other. Stretch both arms straight above you and slowly roll forward – keeping your arms outstretched – until you are touching the floor or as close as you can get. Hold for 10 – 30 seconds, then slowly roll back up. Don’t come up quickly as you could hurt your back.
  • Shoulder Stretches: Stand straight. Reach your right arm across your body. Hold it steady with your left arm as you feel the stretch in your shoulder. Release and repeat on the opposite side. (5 reps either side)

2. Leg Swings

Benefit: Increases hip mobility and hip rotation.

Stand with your feet hip-distance apart and hold on to a wall or sturdy chair back with one hand. Keep the leg nearest the wall while swinging the other leg backward and forward in a slow, fluid movement. Switch sides and repeat. (5 reps either side)

3. Hip Crossovers

Benefits: Releases tension in the lower back and hips. Increases flexibility.

Lie on your back with your arms stretched out on either side, and your knees bent. Feet flat on the floor. Keeping your back flat and heels touching, bring both legs down to the floor on the right. Hold for a few seconds. Bring them up and then down to the other side. (5 reps either side)

4. Squats and Single-Leg Squats

Photo by Oleg Magni from Pexels

Benefits: Strengthens your core, increase strength, and improve balance.

Regular Squat: Feet hip-distance apart and arms at your sides. Bend your legs as if you are sitting down into a chair. Use your arms to help you balance. Don’t let your knees go in front of your toes.

Single-Leg Squat: Feet hip-distance apart and arms straight ahead as if about to dive into a pool. Bend one leg so that your calf is parallel to the floor. Slowly bend the other leg to lower yourself as far as you can go. Keep the knee behind the toes. Repeat 10 times, then switch legs.

5. Side Step With Resistance

Benefits: Improves hip rotation by improving hip stability and strengthening hip abductors.

This helps my game no-end! I find that I stand stronger in my swing and have definitely improved the power I put behind the ball as a result.

Method 1: Step into a looped resistance band. The band should be taut when your legs are shoulder hip-distance apart. Bend your knees so that you are in a half squat. Hold this position. Bring your left foot close to your right. Then step to the right with your right foot. Do five steps, then switch direction. Build up a steady rhythm while holding the half-squat position. (10 reps either side)

Method 2: Wrap a longer resistance band at chest height around a pole, tree, or weight machine if you are in the gym. Hold the band with both hands and stand with the pole to your left side. The band should be taut, not loose. Bend your knees so that you are in a half squat and start side-stepping as above. Go as far as you can get without letting go of the band and keeping your arms straight. Sidestep back in and repeat five times before switching sides. 

6. Core Rotation With Resistance

Benefits: Improves core rotation and strength.

Similar to method 2 above, wrap a resistance band around a pole (This time at waist height). Stand with feet hip-distance apart. Bend your knees so that you are in a half squat. Arms should be straight with both hands together holding the band. Hold it taut and to one side and in line with the pole. Rotate your upper body from the hips. Rotate as far as you can without causing pain and then rotate back to the start position. Keep your upper body straight while rotating. Don’t let the shoulders take over. Repeat five times before switching sides. 

Michael Dehoyos is a sports writer and editor at Coursework Writing Services and Thesis Help. Michael plays at his local golf club each weekend and trains young golfers too. He is a writer at PhD Kingdom.

Featured Image by Kevin Phillips from Pixabay