3 Little Known Golf Exercises to Power Your Golf Swing

Golf exercise to correct spine
I came across this fantastic article in Golf Digest this week that details a unique solution to a common golf swing fault we frequently address with senior golfers (golfers over 50).

The swing fault that we will be addressing is called the reverse spine angle. The reverse spine angle occurs when, at the top of the backswing, the golfers spine tilts towards the target, instead of away from the target.

This swing fault may have several causes including a reverse pivot shift, trying to keep your head perfectly still in the backswing, etc.

However, with golfers over 50 the cause may actually be due to weakness in the gluteals (bottom muscles) and/or the oblique muscles. The oblique muscles are located to the right and left of your main abdominal muscles. They are responsible for torso rotation as well as torso stabilization.

If you are over 50 with weakness in these 2 muscles, you will be unable to maintain the correct posture in your backswing. As a result, you will likely “bail out” into a reverse spine angle to keep your balance.

A reverse spine angle leads to a lot of golf swing problems including loss of power and very poor consistency.

Top 3 Golf Exercises to Improve Golf Stability and Consistency

1. Staggered Step Golf Backswing
senior golf tip

To perform this drill you can use a golf club, or to make the exercise more challenging, use 2 golf clubs at the same time or hold a 5lb weight.

Start with your feet together, then take a step back with your lead foot as shown in the picture.

From here, take your backswing at normal speed and hold the position. If you lose your posture or your spine angle reverses, you will likely lose your balance to the left.

If you tend to lose your balance, repeat the exercise slowly and progress the speed of your backswing as you get better at stabilizing the position.

2. Kneeling Golf Backswing
senior golf exercise

With this exercise you can use the golf club as shown or use a 5lb weight.

Begin in a kneeling position with your left knee down if you are a right handed golfer (you can put a pad under your knee if this is uncomfortable).

You can hold the golf club as shown but I prefer you use an underhand grip with your right hand to prevent an impingement in the shoulder.

Keeping your body stable, rotate around to the right as shown and hold the position for 3-5 seconds. Repeat 10x’s.

3. Stabilized Bent Over Rows

This is a great exercise because maintaining an inclined posture with rotation strengthens both the gluteals and obliques.

Focus on keeping your posture stable and still with the rotation.

Give those exercises a try and let me know what you think.

Thanks for reading!

Dr. Ryan York, DPT CGS
Doctor of Physical Therapy
Certified Golf Performance Specialist


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