Power Your Backside and Power Your Golf Swing
A strong address position in golf is critical for several reasons, as it sets the foundation for the swing. Let's take a look and see why we need a strong address position and some exercises to help strengthen the relevant muscles:
Reasons for a Strong Address Position
Stability and Balance:A strong address position helps maintain balance throughout the swing, preventing the golfer from swaying or losing their footing. This stability is key to producing consistent and powerful shots.
Proper Alignment:It ensures proper alignment of the body relative to the target. This alignment is critical for directing the golf ball accurately.
Efficient Power Transfer:A strong and stable address position allows for a more efficient transfer of power from the body through the ball, leading to longer shots.
Injury Prevention:A proper stance can help prevent injuries by ensuring that the body's movements are balanced and aligned, reducing strain on any one part of the body.
Consistency:Consistency in your swing begins with a consistent address position. This consistency is vital for improving your game over time.
Exercises to Strengthen the Posterior Chain (your backside)
Glute Bridge/Marches (targets the glutes)
Lay on your back with arms by your sides
Feet flat on the ground
Lift hips and form a straight line with your body (knees through chest area)
Lift 1 leg at a time - marching. Keep your hips high.
TO MAKE THIS EXERCISE HARDER: raise arms above chest (this takes out using your arms and shoulders to assist you during this movement).
2-3 sets of 20-30 marches
Dead Lifts (targets hamstrings, glutes)
Stand tall with shoulders back, chest out, chin up
Dumbbells in hand
Hinge from the hips, knees can be slightly bent, flat back, lower dumbbells toward the floor.
As you stand, activate your hamstrings and glutes to lift you back up.
TIP: Keep looking up while you are lowering yourself down. This helps keeping a flat back and not rounding your shoulders.
2-3 sets of 12-15 reps
TrueTurnPro - Forward Flexion Dead Lift (targets your entire posterior chain)
Set TTP for your body
Use heavy dumbbell or kettlebell and put band under.
Feet shoulder width apart, flat plane
Hinging at the hips and maintaining a flat plane with the TTP
Activate your hamstrings, glutes, and core as you raise up.
You will definitely feel this in your posterior side. If you feel this in your low-back, you aren't activating your core, glutes and hamstrings well enough.
5-8 reps; 2-3 sets
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What makes this exercise different than a deadlift? Because your upper body is isolated with the TrueTurnPro device, you're activating MORE muscles groups. You must engage your core even more when you raise up to flat plane position. Besides your hamstrings and glutes working, you've added in your core (significantly) and your back muscles. This is a must exercise.
Planks (core)
Get in plank position with shoulders over hands, legs extended out
Engage core, glutes, legs
Hold for 30-60 seconds. 3-5 planks
ADD: Side plank.
Rotate arm up and hold, repeat on other side.
6-8 reps on each side
Swimming (glutes and back)
Lay on your stomach on a mat
Extend arms and legs
Lift upper and lower body off ground
Alternating arms and legs, act like you're "swimming".
12-15 reps each side; 2-3 sets
Finish resting in child's pose - sink back onto your heels, stretching your arms on the mat
Lat Stretch with Driver & Overhead Stretch
Place hands on top of your driver
Sink hips back, keep head aligned with your spine and feel a stretch in your lats and back
Keep knees slightly bent, shoulder width apart.
Grab Driver in both hands and reach overhead looking up at the ceiling
You can roll down and bring driver to your feet.
Slowly roll up and reach overhead again.
Both exercises: 2-3 sets of 5-8 reps
Elevate Your Golf Game and Get Golf Fit!
Reading about golf fitness is a great first step. Applying it consistently is where results happen. Inside the Fit for the Fairway Club, you’ll get weekly guidance, mobility routines, and strength strategies that help your body support your swing for both performance and longevity.
