The post Get rock steady from setup to finish with 2 easy exercises appeared first on Golf.

The post Get rock steady from setup to finish with 2 easy exercises appeared first on Golf.

Tour pros are pretty amazing creatures, right? They can consistently hole knee-knockers with millions on the line. They can ignore countless shouts of “Mashed potatoes!” They always remember to thank the volunteers.

Maybe most impressive of all is their balance. These are some very stable geniuses. If you see a Tour pro wobbling or leaning pre- or post-impact, you can be pretty sure he or she will soon have to find another line of work.

You might think that their balance is so good because their swings are so perfect. Really, though, their swings are so perfect in large part because their balance is so good. And by doing just a few of my key exercises, you can also look just as grounded as that little golfer on top of the trophy — and maybe win one for your mantel, too.

Try these two exercises to improve your balance throughout your swing.

1. Single-leg touches across midline to post

Place two dumbbells upright in front of you, about 24 inches apart. Rise up into a knee-high running position and hold (A). Now lean forward and reach across your midline to touch the opposite dumbbell (B). Return to start and perform that move 12 times. Switch sides and repeat. The more stable your foot stays during this exercise, the more ankle mobility you’ll create, which will allow you to transfer energy better with fewer power leaks.

2. Single-leg posture turns

Balance on one leg on a stability board, arms across your chest holding a club parallel to your shoulders (A). Turn your torso 90 degrees toward the standing leg (B). Return to front. This dynamic exercise stabilizes the foot, increasing ankle mobility. It also stabilizes the knee and increases hip mobility, which will aid your turn and help you use the ground better.

The post Get rock steady from setup to finish with 2 easy exercises appeared first on Golf.

The post An equipment-free golf workout routine you can do at home appeared first on Golf.

The post An equipment-free golf workout routine you can do at home appeared first on Golf.

TPI Certified Instructor Carolina Romero (@fitgolfergirl) is back for the fifth and final week of her at home golf training program that requires no equipment whatsoever! Try out these exercises to work on core and glute strength and upper and lower body rotation and separation.

Three Point Plank

Get into an elevated plank position with your hands directly beneath your shoulders. You can get on your toes or knees, but make sure your back and hips stay flat so you’re really engaging your core. Slowly lift one leg up while holding your body steady on one leg, then alternate legs!

3 sets
10-20 reps

Anterior Reaches

Grab a stool or coffee table to use as a target for this exercise. The lower the target, the harder the exercise. Stand on one leg facing the target and reach forward with your opposite hand while simultaneously extending your elevated leg backwards. Maintain your weight on the outside of your foot to help with your balance. Your tempo should be slow and controlled throughout the movement.

3 sets per leg
10-20 reps

A-Line Turns

Bend your knees so your torso is almost parallel to the ground. Place your forearm in-between both thighs to stabilize your lower body. Rotate your other arm up towards the sky and try and go a little further each time. You should feel a deep stretch in your upper body and feel your lower body working to hold you up.

3 sets per side
10-20 reps

Spidermans

Lay on your back and press your hands hard down against the floor. One leg should stay flat on the ground with your toes flexed toward the ceiling. Your other leg should bend in a circular motion until your knee forms a 90 degree angle. Next, cross your leg over toward the opposite side as far as you can without lifting your butt off of the ground. This will help you rotate your hips both internally and externally while simultaneously strengthening your core.

3 sets per side
10-20 reps

Split stance torso turns

Before you begin this exercise, grab a small household object. While holding the object, get into a staggered stance and lean your torso forward. Extend your arms straight out while holding the object. Next, slowly rotate your body as far as you can toward the leg that is bent forward, simulating the motion of a golf swing.

3 sets per side
10-20 reps

If you enjoyed this workout, check out the rest of Carolina’s exercise routines below!

Week 1

Week 2

Week 3

Week 4

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The post An equipment-free golf workout routine you can do at home appeared first on Golf.