Get Body Ready For Golf

Get Your Body Ready for Golf: Exercises to Save Strokes Under 60

(SAVE Strokes Fitness Guide – Under 60 Edition)

For golfers, get body ready for golf, under 60, improving your body means lowering scores, adding distance, and staying injury-free. A structured routine that blends strength, mobility, and balance can make your swing smoother and more powerful. Here’s how to train with golf in mind.

🟡 1. Dynamic Warm-Ups (Before Every Round)

Warm-ups should fire up your muscles and prepare your body for athletic movement. Do these for 5–7 minutes before golf.

Hip Openers

• Stand tall, lift one knee up and rotate it outward.

• Return to center and repeat.

• 8–10 reps per side.
  Why: Loosens hips for smoother rotation.

Torso Twists with Club

• Hold club across shoulders.

• Rotate side to side with controlled speed.

• 10–12 reps.
  Why: Primes your core for the swing.

Walking Lunges with Twist

• Step forward into a lunge.

• Rotate torso toward front leg.

• Push back up and repeat.

• 6–8 per side.
  Why: Builds mobility and stability through hips and core.

🟢 2. Core Power (2–3x per Week) – Get Your Body Ready for Golf

A strong, explosive core adds distance and prevents back strain.

Plank with Shoulder Tap

• Start in plank position.

• Tap opposite shoulder while keeping hips steady.

• 10–12 reps each side.
  Why: Builds anti-rotation strength and stability.

Russian Twists (with Ball or Weight)

• Sit on floor, lean back slightly, lift feet (or keep grounded).

• Rotate torso side to side.

• 12–16 reps total.
  Why: Develops rotational strength for powerful swings.

Medicine Ball Rotational Throw

• Stand sideways to wall, hold medicine ball.

• Rotate and throw against wall, catch on rebound.

• 6–8 reps per side.
  Why: Builds explosive rotational power.

🔵 3. Lower Body Strength (2–3x per Week) – Get Your Body Ready for Golf

Strong legs = longer drives and better endurance.

Goblet Squats

• Hold a dumbbell or kettlebell at chest.

• Squat down, drive back up.

• 8–12 reps.
  Why: Builds quad and glute power.

Lateral Lunges

• Step to the side, bend knee, keep opposite leg straight.

• Push back up.

• 8–10 per side.
  Why: Improves lateral strength and hip mobility.

Single-Leg Deadlifts (Bodyweight or Light Weight)

• Stand on one leg, hinge forward, extend free leg behind.

• Return to upright.

• 8–10 per side.
  Why: Strengthens hamstrings and balance.

🟣 4. Flexibility & Mobility (Daily or Post-Round) – Get Your Body Ready for Golf

Flexibility keeps your swing fluid and reduces injury risk.

Hip Flexor Stretch

• Kneel with one leg forward, shift hips forward.

• Hold 20–30 seconds each side.
  Why: Frees up hip extension for better follow-through.

Shoulder Cross-Body Stretch

• Pull one arm across chest, hold with opposite arm.

• Hold 20–30 seconds each side.
  Why: Improves shoulder turn and prevents tightness.

Cat-Cow Stretch

• On all fours, alternate arching and rounding back.

• 8–10 reps.
  Why: Loosens spine and helps rotation.

🔴 5. Balance & Focus (Daily or Pre-Round) – Get Your Body Ready for Golf

Even under 60, balance and calmness are critical for precision.

Single-Leg Balance with Club

• Stand on one leg, extend arms holding a club.

• Hold 20–30 seconds, switch legs.
  Why: Improves stability during swing setup.

Lateral Hops

• Hop side-to-side over a line, soft landings.

• 10–12 reps.
  Why: Trains agility and dynamic balance.

Breathing Reset

• Inhale deep through nose (4 sec), exhale through mouth (6 sec).

• Repeat 5 cycles.
  Why: Centers focus, reduces pre-shot tension.

Our Take:

For golfers under 60, the SAVE method—Speed, Alignment, Visualization, Execution—means training your body for both power and precision. By combining strength, flexibility, and focus, you’ll hit longer, play pain-free, and save strokes where it matters most.

⚠️ Important: Before beginning any new exercise program, consult with your doctor—especially if you have previous injuries or health concerns.