The Squat Exercise is a great way to warm up your entire body before you play golf, hit the practice range, or undertake other physical exercise.
The Squat Exercise forms part of the Golf Movement Preparation series of innovative and dynamic exercises that will increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.
The Squat Exercise is a component of the Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.
Figure 1. Squat Exercise Video.
Steps
- Start by standing tall with your feet wider than shoulder-width apart, holding a golf club behind your neck.
- Initiating the movement with your hips, squat back and down until your thighs are parallel to the ground.
- Return to a standing position by pushing through your hips.
- Repeat for the desired number of repetitions.
Do not let your knees slide forwards past your toes, or collapse to the inside, during this exercise. Keep your chest up, your tummy in, and your back flat.
If you feel stress in your knees during this exercise, turn your feet outwards by 45 degrees.
You should feel it working your glutes and quadriceps, and to a lesser extent your hamstrings and hip adductors.
Perform this exercise for 30 seconds as part of the Golf Loopy Perfect Warm Up routine.
You will feel like you’re having a mini-workout, raising your body temperature and breaking into a light sweat. If you’re not familiar with a dynamic warm up before you play golf, this may feel a little strenuous at first. Stick with it, your body will quickly condition itself to these exercises, and the benefits to your play will be significant. When you’re done, you will feel warmed up, rather than worn down. You’ll be better prepared to perform at your best, whether on the course or on the practice range.
Variation
There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
How Will It Benefit Your Golf Swing?
To perform a great golf swing, you need enough leg strength to transfer your body weight onto your lead leg and to extend your hips up through impact. This creates a huge amount of force against the ground, which in turn is applied back into the your golf swing by the ground, a phenomenon known as Ground Reaction Force (GRF).
Preparing your muscles and nervous system to effectively use your legs during the golf swing is crucial for generating power.
If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.
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Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!
There are a number of other golf-specific movement preparation exercises in the Golf Loopy Train like a Champion System.
The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.
Introduction to the Swing like a Champion System.
Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.
