Here’s a simple chair exercise for golfers to improve their swing during the off-season. It focuses on mobility, strength, and coordination, which are crucial for an effective golf swing.
Seated Golf Swing Drill
What You Need: A sturdy chair and a golf club or similar stick
Step By Step
- 1. Set Up:
- • Sit on the edge of the chair with your feet flat on the ground, shoulder-width apart.
- • Keep your back straight and engage your core.
- 2. Grip and Position:
- • Hold a golf club (or stick) with both hands, mimicking your normal grip.
- • Lean forward slightly from the hips, similar to your stance when addressing the ball.
- 3. Slow Rotations:
- • Rotate your upper body to the right, keeping your lower body stable.
- • Feel the stretch in your back and shoulders.
- • Return to the center and rotate to the left.
- • Perform 8–10 slow, controlled rotations to each side.
- 4. Swing Simulation:
- • Mimic a partial golf swing while seated.
- • Start with small movements and gradually increase the range of motion as you feel comfortable.
- • Focus on maintaining control and balance throughout.
- 5. Add Resistance (Optional):
- • Hold a small weight or resistance band along with the club to build strength.
- • Keep movements slow and deliberate.
- 6. Cooldown Stretch:
- After the drill, stretch your shoulders, back, and arms by reaching overhead or doing side bends.