Bauer Nutrition

3 Foundation Moves for Better Golf

Sep 12, 2016 • By • 15 Views

Most people would agree that if you're able to move better regardless if that's bending down to tie your shoes or walking up a flight of stairs that you'll be able to swing a golf club better.  As a result of being able to move better, you'll feel better and perform better.  Who wouldn't want that? Today we'll take a look at several foundational movements you can start with right away that will have you well on your way towards moving better and playing better on the golf course.

It's important to note that whenever beginning a new exercise routine it's always best to consult your physician first.  As we begin with our workout we're typically in the safest position on our backs on the floor and/or a mat and we'll start there.


Our first movement is a golf workout staple, the glute bridge.  According to TPI the glutes are the "king muscle" and serve as a vital real of opportunity to improve your golf swing.  The glutes not only help with your posture but can also help with your golf mechanics as well.  Lie flat on your back with your hands off to your side and your feet flat with heels as close to you as possible. From here lift your hips up in the air high enough to form a straight line from your knees to your chest. Start by performing 3 sets of 10 repetitions 3 times a week.


The cat/camel movement is a great way to increase movement through your spine.  In my experience many people have limitations through this area and the hips especially if you set at a desk all day which is quite common here in New York City.  

Make a point to focus on your breathing not only with this movement but with all of the movements that you do moving forward.  This will allow you to execute the movement properly and will allow you to reach greater results over time.  You'll start on the knees and hands and begin by slowly arching your back and then transition to slowly rounding the back.  Once you've done this you've completed one repetition.  As with our glute bridge start by performing 3 sets of 10 repetitions 3 times a week and you'll go a long ways to allowing greater movement through your back to help with your golf game.

PLANK FOR POWER! (on the Side)

The plank, particularly the side plank is another movement staple to help improve your golf game. Not only is the plank great for overall strength development but it's exceptional in helping to support your postural muscles along with increasing power in your golf game.  There are several side plank variations below to get started with.  During this exercise again focus on your breath. Perform a 2:1:3 tempo where you breath in for 2 seconds, hold for 1 and exhale for 3.  One repetition should last approximately 8 seconds. Start by performing 5 sets of 3 repetitions 3 times a week.  Add repetitions as you become stronger.

Focus on these 3 areas of movement and watch your golf game improve.  Perform these at the gym, at home or on the go.  The great thing about these movements is that you don't need any added equipment which can come in handy in many situations and of course eliminates any excuse to get started today! 

For more information about golf fitness, golf exercise programs and/or additional resources to improve you golf game, visit here.

About the Author

Jason Jenkins Jason Jenkins

Jason is a fitness professional through the Titleist Performance Institute and a Certified Strength and Conditioning Specialist though the...

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