The 2015 golf season is underway! Jordan Spieth has the coveted green jacket after winning the Masters and golfers are coming out of hibernation and onto the links.
Larry Roytas, PGA, is the Head Golf Pro at Rolling Hills Country Club in western Pennsylvania. Today he shares his top exercises for helping golfers improve their games.
He encourages golfers of all levels to stretch before and after hitting balls at the range as well as before, during, and after playing a full round. In fact, he suggests doing these stretches daily for maximum benefit. Roytas uses these 3 exercises with his golfers to warm up, increase range-of-motion, and prevent injuries.
Hand Over & Under
- Place both hands wide on a golf club, one hand palm up, one hand palm down
- Keep arms straight
- The hand with the upward palm rotates up and over while both hands grip the club
- Hold briefly
- Return to start
- Repeat several times in each direction to loosen up the upper back
Chest & Shoulder Stretch
- Place hands wide on a golf club, palms down
- Keep arms straight
- Lift arms up and overhead as far as they’ll go
- Once you feel the stretch, hold briefly, then return to start
- Repeat several times to loosen shoulders and increase range of motion
- Hold club in hands
- Hinge at the hips
- Keep knees soft and belly lifted
- Hang head & arms
- Hold to stretch the back of the legs and low back
Roytas uses a light medicine ball to help beginning golfers learn a proper swing. “They don’t realize the body swings the club…the arms and hands are just along for the ride,” he explains. “If you don’t use your core and shoulders, you feel it in your back,” which is not what golfers want!
To train the brain and muscles to use the whole body while swinging, Roytas plays catch with a weighted ball using a swinging motion.
Weighted Ball Swing
- Hold a light medicine ball (4 lbs) in your hands as if you’re setting up to swing a golf club
- Pull the ball into a back swing
- Swing through and release the ball to a partner
- Repeat several times
Incoporate these exercises to really get into the swing of things!