A personal plan to play better golf in 2025
Did trying too hard ever do anyone any harm at something really? Answer: No, not unless they’re playing golf. A...
Dynamic moves
Let’s get moving – as the weather starts to turn and playing regular rounds of golf becomes harder in more wet and wintery conditions, a little regular exercise at home or the gym will pay dividends for your game during the off-season. Our fitness expert Kate introduces us to the concept of dynamic moves…
Basic question: What is a dynamic move? Basic answer: A movement that uses the body’s muscles in a coordinated way to move from one place to another. The movement can be sideways (lateral) or forwards/backwards (linear).
Exercising your joints and muscles in a focused way before, during and after a round of golf will improve the way you swing those clubs. What you’re aiming for is as full a range of motion as possible. Not easy when you’re wearing more layers than normal on a chilly day. Like any other material, our bodies move more fluidly when they are warm. So, let’s get moving!
Here are three simple dynamic moves for you to try at the gym or in the privacy of your own home. You can even intimidate your playing partners on the first tee with them!
1. Leg swings and gates: Designed to mobilise and prepare your hips for the round ahead.
How?
Standing with your club, back of chair or rail to the side of you for balance, simply swing one leg backwards and forwards x10 times. Then, on the same side, perform Open Gates to lift and move the leg away from the midline of the body. Always remember to close the gate by bringing the leg back to centre. Do x10 times each then change legs.
2. Power swings: Raise your heart rate, mobilise your back and core to get things moving with x10 power swings!
How?
Standing with your feet golf width apart, hinge at the hips and abdomen, holding your club in both hands parallel to the floor simply swing the club diagonally up to shoulder height (see pic). Aim for a smooth, controlled movement without moving your feet and start with your non-dominant swing side switching to your dominant side after x10 swings.
3. Split Stance Rotations: Mobilise your upper back and torso and engage your core all at the same time!
How?
Holding your club across your chest with crossed arms, take a step backward to split your stance. Keeping your lead leg stable make controlled torso rotations to the left and right. Complete x10 times, change legs and repeat.
As well as doing these three things before a round of golf, why not try to do them regularly a few times each week.
Let me know how you get on by leaving me a reply below.
Remember to all you intrepid golfers who want to improve… keep moving!
Kate Belcher, fitness and training specialist, golfretreats.com
www.golfretreats.com is NOT a conventional golf trip company. We create high quality, guided coaching experiences to help all player abilities progress their golf game in a fun and enjoyable way.
We’re passionate about what we do and the people we do it for. Our promise to you is that at the end of your stay, you will go home a better golfer.
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