Warm-Up and Coordination
Cross Crawl: Bring your opposite elbow to your opposite knee. This exercise activates both sides of the brain and requires coordination because the upper body turns in a different direction than the lower body.
Side Flexion: Use a golf club for stability and lean laterally to each side. Perform 8 to 10 repetitions per side, staying in “two planes of glass” without folding forward or arching your back. This targets your obliques and hip flexors.
Strength and Flexibility
Squats: Use the club for stability and sit back into your heels for a deep squat, stretching your arms away. Aim for 8 to 10 repetitions to increase your heart rate and improve blood flow.
Single-Leg Swings: Swing one leg back and forth for active flexibility, using the club for balance if needed. Perform eight repetitions on each side.
Lunge with Side Flexion: Get into a lunge position, pressing your back heel into the ground to stretch the calf and ankle. Combine this with the side flexion move to deeply target the hip flexor.
Golf-Specific Rehearsals
Chest and Back Opener: In a modified golf posture, hold the club out front and work on opening your chest and back. Keep your head centered and your spine angle steady as you hit your shoulder blade at the top.
Backswing Turn: Loop the club behind your back and practice your turn in a golf posture. Focus on internal hip rotation by keeping your weight on the inside of the back leg.
Transition Drill: From the top of your backswing, practice a small squat while transitioning your weight to the front foot. Keep your back toward the target to avoid an “over the top” motion.
Full Swing Visualization: Combine the backswing, transition, and follow-through into one smooth motion. Visualize a successful shot flying down the fairway to build confidence.
Lesson Q&A
Q: Why is the “Cross Crawl” important for golfers? A: It practices the coordination needed for a golf swing, specifically the ability to turn the upper body in a different direction than the lower body while activating both sides of the brain.
Q: How do I know if I’m doing the backswing turn correctly? A: You should be able to lift your front foot easily at the top of the turn, which indicates all your weight is successfully loaded into your backside.
Q: What should I do if I don’t have enough room to swing a full club indoors? A: You can use a specifically designed shorter “shorty” club or simply choke down on your regular club to ensure you don’t hit any walls or ceilings.
Q: What is the benefit of side flexion? A: Lateral side flexion is a key movement in the golf swing that isn’t typically practiced during normal daily activities. It helps stretch the obliques, hip flexors, and improves overall lateral mobility.
