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BIRD DOG ROWS
To improve stability while also training upper body strength , Edwards suggests a bird dog row . Start on all fours , with your hands under your shoulders and knees under your hips . Hold a dumbbell in your right hand and extend your left leg . As you pull the dumbbell toward your ribs , engage your core to prevent twisting in your torso . Return the dumbbell to the starting position . Alternate sides after completing 12 reps on each side to get the most out of the exercise .
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SQUATS
Squats are a classic exercise that builds full-body strength . For golfers , Edwards recommends incorporating a rotational element with a push press . To do this , hold a single dumbbell at shoulder height on one side ( right-handed golfers should hold it over their right shoulder ). Perform a squat , and as you stand up , rotate your torso toward the opposite side while driving the dumbbell overhead using the explosiveness of your legs . Return to the starting position and repeat . The weight you use should be enough to be challenging but not heavy enough to make it feel like a shoulder press . 3 sets of 8 reps , repeating on both sides .
PLANKS
Planking may be considered boring by some , but it ’ s an excellent exercise for engaging your core . To make it more dynamic , try a hardstyle plank . While holding the plank position , focus on squeezing your muscles tightly — this includes your fists , glutes , quads and abdominal muscles . The goal is to create as much tension as possible , making your body as rigid as you can to maximize muscle recruitment during a shorter hold time . Try 6 10-seconds holds for these higher intensity planks !
play a significant role in ground force production and overall performance on the course .
“ Your lower body is your engine , the main power source of your golf swing ,” he said . “ There is never going to be a time when having strong legs isn ’ t an advantage , whether it be in golf or in life .”
For the best results , Edwards recommends working with a professional trainer ( ideally one who has a golf-specific certification like TPI ) to evaluate your overall fitness and design an individualized plan to maximize gains over the winter . Ultimately , the benefits of strength training extend beyond just hitting your golf ball farther — it helps you maintain your overall physical fitness and supports a healthy lifestyle .
“ Strength training improves your cardiovascular health . It boosts your mood and sharpens mental acuity ,” Edwards added . “ There is no downside to getting stronger . Getting in the gym and doing something is going to be way better for you in the long run than overthinking which exercise is going to help your golf swing the most . They all help to some degree .”
By focusing on core , leg and upper body strength , you will not only improve your swing but also support long-term health . Whether you ’ re off the course for the season or just looking to stay in shape , these exercises can keep you strong and ready to return to the fairways .
vsga . org J ANUARY / F EBRUARY 2025 | V IRGINIA G OLFER 37