Alpha Golf

All golfers should do some basic stretches before teeing off. Here are 5 of my favorites that can all be done right on the course.

1. Back stretch

Keep your feet a little apart. Place your hands on a vertical club or the back of a chair. Grasp it with both hands so you have a firm grip. Keep your spine straight. Now move your body to the right and hold for 15 seconds. Repeat this process to the left.

2. Trunk rotation stretch

Stand straight with your arms at a 90 degree angle at your elbows. Place your feet slightly apart. First keep your back straight and bend forward. Hold for 15 seconds. Now get into a backswing position by bending to the side. This helps with upper body rotation so you can pivot better during your golf swing.

3. Shoulder muscle stretch

Stand straight with your feet apart and hold your right elbow with your left hand. Gently pull your right hand across your body in the left hand direction. Hold for 30 seconds. Repeat the process with your left hand. You can also try crossing your arms while holding a golf club. Remember to keep your feet together as shown in the picture.

4. Wrist stretch
Stretch out your right hand and turn your palm towards the ground. Keep the elbow absolutely straight. Now with your left hand hold the top of your fingers and gently draw the wrist up. You will easily feel the stretch in your right wrist. Repeat the process with your left hand wrist.

5. Calf stretch
You can either steady yourself by standing in front of a wall or just use a golf club for support. Keep your feet pointed in front and firmly placed on the ground. Place your left foot back with the heel on the ground as shown in the picture. Now bend your right knee till you can experience the stretch in your left leg. Repeat this process with the right leg.

With these stretches your body will be well prepared to take on the greens. It’s important to stretch before the round, while on the course and also after the round. Post-round exercise will prevent lactic acid build up in the lower lower back and hips.

Concentrate on your area of weakness to improve technique, consistency and strength. Flexibility is a key ingredient to your swing mechanics. What are some of your routine stretches and exercises for golf?

The proper golf swing (not to be confused with the perfect golf swing) can be achieved by any golfer.  There are some underground training tricks that well-known golf pros use to teach their beginner students. 

 

1) Put a tee in front of the ball

 

Place a tee 5-6 inches in front of the golf ball.  When you swing, hit not just the ball but the tee as well.  This focuses you on swinging through the ball, and not at it.  Your follow-through after impact will also be improved with this technique.
 

 

 

2) Close your eyes on a practice swing

 

Take a full practice swing with your eyes closed.  This heightens your awareness of posture and balance.  Try to determine if your club head is opened or closed while you swing with your eyes closed.  You’ll be a lot more sensitive to keeping balance throughout the swing after a few blind practice shots!

 

 

3) Use your club to correct your posture at set-up

 

Hold your club shaft against your lower back.  Bend over while keeping your lower back straight and parallel against the club.  Maintain this posture, then drop your arms to let them hang naturally before gripping the club.
 

 

 

 

 

4) Use 2 parallel clubs to set your alignment

 

Put one club down along your intended target line.  Put another club down along your feet.  Both clubs should now be parallel to one another, forcing you to have your shoulders parallel to the target line.  Parallel shoulders means parallel arm movement during the swing.
 

 

 

 

 

 

5) Put a penny on your shoe

 

Put a penny towards the front of your left shoe.  Try to keep the coin on your shoe during your swing.  If the penny falls to the right of your shoe, you’re putting too much weight on the back foot during the backswing.  If it falls to the left of your shoe, you’re shifting too much weight during the finish.

 

6) On a scale of 1-5, grip a 2

 

Too many beginner golfers grip the club too tightly.  Grip your club on a scale of 1 to 5, one being the weakest and five being the strongest. Go through each number slightly gripping harder as you near five.  Then go back to 2. This grip level should let you swing the club freely while still maintaining control.

 

 

7) Watch your swing in the mirror

 

In front of a mirror, first check out your grip - a “V” between the thumb and forefinger should point at your right shoulder.  Then check your posture, alignment, and stance.  Finally, see if you look balanced while taking a swing.