Golf movement expert and performance coach Liesbeth Pauwels demonstrates five exercises that will improve your golf game.
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I’m so excited to take you through my top five exercises for female golfers my name is lizabet Powells I’m a golf performance coach and for over a decade I’ve been working with so many female golfers ranging from Junior College recreational professional and even teaching professionals and as a golf
Movement expert when I design programs I take into consideration not only the fact that we dealing with a one-sided rotary sport but also that there’s a menstrual cycle that there are hormones at play and other anatomical and physiological differences compared to Men first exercise glued activation for
This you’ll need a block but you can also use a book let’s come onto our backs and place the block next to your left foot and then slide the block walk underneath your foot bring the palms of the hands down and exhale and while you take a slow exhale bring the rib cage
Down and in start to lift the pelvic floor muscles and press down with the heels into the ground both the left and the right foot and you already start to feel some engagement happening here from there raise the hips up and the glute muscle here at the back is super
Important for us uh it’s going to help us prevent injuries from the lower back as well as enable us to hit it long all right from there simply take the right leg knee Bend in this angle towards your chest slowly return it back press the heel down and return and dynamically go
Through this motion while you try to keep the hips as still and stable as possible as you’ve gone through the left side repeat on the other side Second Step core stability and you’ll need two cabells placed on each side of your foot let’s go pick them up and send nice and
Tall and first of all let’s use that glute activation which we just engaged in the previous exercise and start to feel it right here now this is actually very simple simple looking exercise but don’t underestimate the challenge of it what we’re going to do is we’re going to
Raise one knee at a time and you try to maintain the posture upright so prevent that the upper body and the hips hang go from side to side or dropping in height and that’s what core stability is really all about and is a foundation of enabling us to withstand the big
Rotations in our swing next step is lower body strength and I’m going to take you through a deadlift but any compound lift such as a squat split squat Push Pull and press are really amazing what you’ll need is a Cabell placed in between the feet and start to shift the weight back towards
The heels and the hips will automatically go back and away way arms go down by the side and then as you can grab a hole of the catell take it up pick it up slowly bring it back down okay going to demo it from the side as
Is a kind of movement with a lot of mechanics involved and we want to keep the spine nice and long and prevent too much arching or rounding in the back here inhale down exhale up inhale and exhale this is a lower body strengthening exercise amazing for longer drives keeping you stable and
Strong our next exercise is our golf specific rotary power movement and for this we’ll need a cable or a band attached to a low Anchor Point I’m going to take a hole of the band place it in front of my chest feel the core stability glute engagement from earlier
Already now making a squat and taking the band the hands down by the hip going to come across in an explosive motion and push it away back into a squat take it down and press it away and I really want to feel that load motion here into
The hips and and explode motion as I go up of course you do both sides now we’re going to balance it all out we’re dealing with a one-sided rotary sport so we need to even it out especially in the spine and in the breath and the nervous system let’s come
On to the mat come on to your knees bring your hands on the mat fingers spread wide tuck your toes in the mat and then gently press the knees up lift the hips up and focus on that spinal extension so we’re keeping the knees rul rigorously
Bent and taking a couple of nice and long deep breaths here in this downward facing dog with the focus on extension in the spine then slowly return onto the knees come on to tall knees and here’s a little bonus exercise for you take the right leg out to the side toes
Pointing forward place the right hand inside the thigh and you might already feel a little bit of a stretch here on the inside and raise the left arm up towards the sky and bend towards the left side and start to breathe into that left rib cage
This is going to help you with the diaphragmatic breathing with bringing back balance into the nervous system just a couple of nice long deep breaths focusing on opening the Torso and keeping the breathing towards the left rib cage slowly return and repeat on the other sides okay so now we’ve cultivated a strong
And stable body a breath that’s even and centered and a mind that’s calm and cool all elements that I promise will help you unlock massive potential on the course now I can’t wait to see maybe hear about the ways that you’re integrating and benefiting from these
Exercises and I truly hope this has been a valuable one thank you so much for being here keep strong and until next time
