Thick into golf season, professional golfers have recently been highlighted in a New York Times article about how fitness for golfing has evolved since the era of Jack Nicklaus and Arnold Palmer. Part of the golf culture, professional or amateur, included walking 18 holes, accompanied or followed by moderate to heavy drinking. Some professional golfers, most notably John Daly has always been known to be a partier, smoking on golf courses and getting in trouble with the law outside of the golf course.
Especially since the Tiger Woods era began, golfers have become extremely fit and more conscious about their diet and exercise regimen outside of countless steps of walking on a golf course. Many pros work with physical therapists and personal trainers multiple times a week, increasing their mobility and core strength to get the absolute most potential from their physical capabilities. They also have been more conscious of their aerobic strength, as some are active runners and endurance athletes. Years ago, golfers thought that any change to their physicality meant that their swing would change or they would lose their touch on the putting greens. Workouts are now designed to help golfers through that transition.
Here is an example of a golf specific exercises that increases mobility and strength:
Do each exercises 10-15 times for 2-3 sets.
1. Medicine ball twist: uses a weighted medicine ball like you would a golf club
2. Split squat with medicine ball rotation
3. Squats with dumbbell lift: when coming up from a squat position, holding a dumbbell with both hands, lift the dumbbell over one shoulder
4. Cable rotation
5. Mini-band sideways walking