Many golfers assume that walking and swinging a club for 4 hours during a round of golf is enough exercise. It’s great exercise, but it won’t help you get stronger. You have to seek out strength exercises to develop muscle and get stronger.
Doing side lunges with twist, is a great way to develop strength in your core, glute muscles, hips and legs.
The twisting portion of the exercise will help you train your ability to rotate your torso around fixed hips, similar to the motion needed in the golf swing for a powerful weight shift.
Side Lunge to Twist
Start in a wide stance.
Lunge to one side.
Extend your arms out to the side.
Twist from the waist and touch opposite finger tips towards opposite toes.
Return to the start position and repeat on opposite side.
Your ability to create power comes from the ground up; from your feet, through your legs all the way to your arms and finally to the club. You need to load your weight into your back leg and then transfer that load to the front leg as your arms fling through the shot.
You need to able to take your muscles through their full range of motion, so you need to have strong, flexible hips and legs.
To shift your weight from side to side quickly and efficiently, your adductors, hips, legs and feet initiate your downswing and weight shift.
This exercise conditions your muscles used to create a powerful weight shift.
Start with feet shoulder width apart.
Lunge to the side with your right foot, keeping your toes forward and your feet flat.
Squat through your right hip while keeping your left leg straight.
Squat as low as possible, holding this position for 2 seconds.
Push back to the starting position and repeat on the opposite side.