Having a good swing is essential to a good golf game. The goal of your swing is to move the club with enough energy to get the ball where you want it on the green. For the most powerful and accurate swing, you need to have strong, developed arm muscles, but you also need to work on your core and legs. Physical exercises to boost stability and balance can help you increase swing speed.
Scissors for Strength
The scissor jump is a plyometric exercise that strengthens your core and improves your balance. Stand in a lunge position with your left leg bent on a right angle, your right knee nearly touching the floor. Jump up and land back down in a lunge position with your legs in opposite positions.
Balls and Bells
Performing the overhead triceps extension exercise using a stability ball and dumbbell will build your arms and improve your balance for a more powerful swing speed. Sit on a stability ball with your feet flat on the floor, about hip-width apart. Extend your arms straight above you, your hands grasped around the end of a dumbbell. Keep your head and back straight, and slowly bend your arms behind your head until your arms are on a 90-degree angle, then move them back to their original position.
Count on Curls
You need strong upper arms to get increased energy into your golf swing. Dumbbell curls are an effective exercise for doing just that, particularly as they target the biceps. Stand straight with your feet slightly wider than shoulder-width apart, your arms down at your sides with a dumbbell grasped in each hand. Keeping your arm close to your side, flex one arm, bringing the weight all the way up to your shoulder, then lower it back down to your starting position before repeating with the other arm.
Get Down, Get Up
Squat jumps are an essential exercise for building your core and build nearly all of the muscles in your legs and buttocks. Stand with your feet hip-width apart, your arms straight down at your sides, back straight. Squat down until your thighs are parallel to the floor, then jump up in the air and land back down in a squat position. Don't arch your back during the exercise.
Curls for the Core
Leg curls on a stability ball strengthen your core, build the muscles in your legs and help improve your balance and coordination. Lie flat on your back with your arms straight out at your sides, palms down, the heels of your feet resting on top of a stability ball so your body forms a straight line from head to toe. In a slow, controlled motion, flex at the knees, roll the ball toward you with your feet until your feet are flat on top of the ball. Return to your starting position.
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