BEST EXERCISES FOR GOLF | This Will Drastically Improve your Golf Swing!

If you’re a weekend warrior golfer, these exercises and stretches can DRASTICALLY improve your Golf Swing!

Thank you Billy for coming down to give me a lesson on different exercises and stretches for me to do at home in between my editing sessions! Learnt so much and taking home a lot of great information to study and execute!

Billy: https://www.instagram.com/golf_physio_aus
Andrew 🎥: https://www.instagram.com/ajwhittingtond

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Thank you to Golf Studio Mordialloc for hosting us and allowing us to film: https://www.instagram.com/golfstudiomordialloc

0:00 – Intro
1:13 – Mobility Test
8:51 – Exercise #1
10:36 – Exercise #2
13:18 – Exercise #3
15:47 – Hip Stretching
16:55 – Stretching
20:05 – Outro

wow really that’s the kind of stress you want a lot of golfers get frustrated with their golf game solely based on their scul swing but what if I told you you could improve your overall game by just implementing these [Music] [Applause] [Music] I have a very special guest phly Troy who flew in from Brisbane a golf Phio and a golf fitness trainer thank you so much for coming down slumpy I appreciate it manate hopefully we can give you some tips and obviously the audience some good tips to improve their body for golf mate absolutely not many people know just how important stretching and increasing Mobility is cuz it can actually restrict your shoulder turn or whatnot so yeah I’m very excited to get into it cuz I know I struggle a lot with mobility and I don’t do a lot of stretches and I’m sure a lot of you guys don’t do a lot of stretches at home but this is especially for those that work 9 to 5 and only play on the weekends let’s get straight into it let’s get into it all righty Chang so we’re going to take you through a couple of Mobility tests Okay so we’ve got your golf clubs here the first thing we’re going to test is your hip internal rotation so for those listening that is the movement where your hips are basically separating very important when it comes to the impact position for our back safety and then also loading into the back swing to try and create some depth y okay so what we’re going to do is test that and then see how you perform oh God I’m not going to do well okay yeah I have a trouble with my uh right hip sometimes even when I’m walking I like you know sometimes it’s I I start pulling the muscle and like and feel the strain every now and then so perfect it’s not good and is this from golf yeah I think this is from golf I think I hold a lot of tension in my right hip pocket as I take it back well this is going to be really interesting then because also now that you say that with a decreased hip internal rotation on your left side that has a correlation with the right side of back pain so there’s been a bit of research around that so it could be either this hip that’s causing the issue to your right side or it could be the fact your right hip like you said isn’t enabling you to load into the trail hip look we’ll test it we’ll find out and um we’ll talk more about it okay so we’re going to get these two clubs which everyone at home can do you’re going to put one face down that’s going to be your six iron okay then we’re using the other club putting it on the L angle of the club so this is designed by the titless performance Institute and I believe you’ve been through a screening before yeah I didn’t achieve the highest handicap there and as you can see I did not do very well as I received the fitness handicap of 32 so we’re going to revisit this so what we’ll get you to do mate you’re going to have your right foot drop back 2 in shoulder with ap part we’ll make sure that the feet are square so turning in your left foot just a fraction and then I want you to rotate towards your left side as far as you can and what do you feel as you’re doing that I feel a lot of tension down my left uh inner part of my leg yes and then here correct and also you can say how your foot’s starting to lift up a little bit there as well yeah so let’s try that one more time let’s get your turning in slightly just so it’s in neutral and let’s try the same again keeping the pressure on your big toe all righty so ideally what we want is you being parallel with this as you can see you’re on this angle here if I get you putting your hand behind your back there for me you’re there we want you around there so I’ve turned too much too little oh too little okay exactly wow okay I feel like I’ve turned a lot here and um that’s what we really want to happen when it comes to the impact position okay if you can’t achieve that you can probably feel some compensations happening so your foot starts to roll out you need to load in your back yeah usually what usually happens is I early extend and I think to just like you said to compensate for that extra turn the 12T comes off or almost spins out yes and then it helps me or complete that turn I guess is that correct 100% and when it comes to back pain early extension coupled with rotation and if you’re hanging back and I’ve seen you swing it yeah no no no I do like to hang back especially on driver as well and it’s more like the and then um my Miss hits are especially with the balance I always go forward so making a bit of sense so we’ll get through some stretches in a moment but okay let’s test the other side now so people at home watching we’re going to have the six9 face up now exactly the same test so we’ll have you shoulder width apart keeping the feet neutral and just dropping back your other foot now a couple of inches perfect so let’s get you rotating towards the right now opening up everything there and how does this compare for you mate I feel no tension in the leg on the left side but so much down here okay and that’s going down through the quad down through yeah like down here okay and again if we look at the angle here yeah you’re you’re lacking quite a lot you’re doing better on the left side okay on this side we definitely want to see some improvements right okay so with this back issue that you’re experiencing or this hip issue it’s probably a combination of that okay um in this movement called hip internal rotation one of the most important movements in the golf swing when it comes to flexibility just because again we’re loading and unloading with the hips and like Happy Gilmore says yeah okay it’s all in the hips so right okay is always in the hips okay so that’s test number one test number two we’re going to do mate so so number two we’re going to be facing this way here in our golf posture Hands Across chest I want you to try and separate without any chest movement that’s it now we’re going to load into your back swing so this is the same movement that we did with the clubs before in this position here you’re maintaining your posture quite well I can do a lot here but I just felt that when I turn my upper body tends to follow and I can’t really hold it there exactly right and should it be the same it should be the same movement and you should be able to move without any resistance happening around the Torso around the chest we’ll look back at this and see your first one there’s a lot of drifting towards the right and that’s just a compensation to create more movement so we were talking about everyday golfers and their lack of movement they’ll tend to have a lot of sway to create more flexibility that way as opposed to most golfers if you draw like a line down their legs they’ll almost turn right in this sort of fashion without any of well minimal sway I should say so let’s try another one here so we’re going to try your shoulder rotation in golf posture so we’re going to have your elbows up and from here we’re going to try and rotate towards the ceiling okay and then I want you to spin 90° You’ be facing your left a chain same thing elbows up nice and high rotating as far as you can and what’s stopping you there uh elbow my trail shoulder yeah if we get that a bit higher up you’re not too bad there mate um we want you to be in line with the spine angle yeah which you’re getting to and slightly above on your left side ever so slightly below okay now you can achieve it do you feel a difference on your left and your right yeah I I I can’t actually feel any tension on the left hand side but this one hurts like hell yeah honestly yeah I could probably yeah do that and I still can’t feel anything okay but when I try to do that with the right hand side it hurts a lot yeah yeah interesting and you can see how your shoulder movement changes quite a bit to compensate so let’s get that elbow up a bit higher we’ll give you a pass for that but you can obviously tell that the right’s more restricted than your left Y and uh for golfers listening here the trail arm really important when it comes to keeping that club set and in the transition a lot of people that come over the top it can be the lack of this shoulder movement right so they’ll start to come in that plane and it’s very hard to get that sha back underneath from that’s the one thing that I’m struggling with the most at the moment is as I get to the top the first movement is this one going back okay cuz I’m not able to like keep that elbow tucked in I think that’s causing that slight steepness of the Swing as well and then the early extension which I know a lot of you guys are and hard to try and keep that tucked in very hard and the body will take the easiest path of resistance as well so when you’re swinging at 100 Mil or faster the body is not going to try and you know preserve your Technique it’s going to try and preserve yourself that’s right are there any exercises that we can do or any stretches that we’re going to get into today 100% mate let’s get into them okay what we’re going to start with same movement that we just did in your golf posture there so elbow is going to be up nice and high Y taking the club handle and we we’re going to try and rotate as far back as we can so we’re stretching through the back of the shoulder here you might feel it a bit through the PE and the goal is to try and just get as much range as you can in that position so let’s try that so in this movement here we can see how slumpy’s got his elbow up nice and high and he’s trying to get his forearm going back as far as he can but also what I want you to do is try and keep your chest Square so let’s turn you this way a little bit cuz that’s the what you’re going to be in your golf swing there wow that’s the kind of stretch you want at the top you don’t want to feel this in your golf swing but I guess you want to do the hard work in the gym so the golf swing becomes easier right all the hard work before you play in in a warm up yeah so again the golf swim just comes more natur a feel and feel versus real isn’t it the more you exaggerate it you’ll probably naturally be here and then if you know always stretch it out to be like here then your body will kind of learn I guess be more relaxed to be set in that position yeah 100% And we just want that range to be there in case we need it or if your if your goal of yours is to get into that position and keeping it tucked you you need a bit more movement okay yeah yeah correct okay that’s right and and do I hold the position there or do I just keep going back and forth and pushing it I’d like you to hold it for 30 to 45 seconds in a static stretch it’s a great question that you ask because if it’s prior to the round I’d probably prefer more Dynamic movements okay so going back and forth but if you’re at a a desk all day um for some of your your listeners and subscribers that are watching yeah do it do it in between like a meeting or even if you’re on a phone call you can you can do it for 30 seconds so stretch number two we’ll do we’ll get at this hip rotation so okay this is one of my favorite stretches here s because it’s a it’s a good two for one and it’s going over some really specific movements in the golf swing so it’s a it’s a little complex though so we’re going to get you standing in your golf posture here we’re going to take a step so it’s 90° yeah perfect oh wow just p a muscle yeah from there what you’re going to try and do is you’re going to push your left hip back yeah and your left arms going towards the ceiling now as high as you can and there’s not much coming out of your mouth there mate I’m in pain and what are you feeling happening there I feel so much stretch down there yes it just feels like my body is restricting this movement a lot yeah 100% And with with a stretch like this I’ll let you relax there for a second I’d like you to try and like take some deep breaths into it okay just so the body relaxes a little bit and again going back to the whole doing it dynamically or or holding it you can either hold it for 30 to 45 seconds or before round just going back and forth reaching up coming back down so the left hip back that’s right and then try and reach exactly and then come back perfect you’re trying to get that arm towards the ceiling as high as you can there and I can tell your upper back’s a little bit stiff as well mate which we can test but that’s enough I think for the for the year but um I love that position because again that’s that’s our impact position our chest is clearing our hip is clearing okay and um for you that struggles with getting behind it a little bit and getting a bit stuck that’s a really good one to start training your body to get comfortable okay yeah I’m already feeling a lot stretched out now I’ve never done these movements before so all right let’s try a quick test of your upper back if you don’t mind we just noticed it there in the video so um let’s try and get you into to again your golf posture here and I’d like you to try and keep your legs really quiet you just turn your chest as far as you can here all right to 90° you’re probably halfway so I like anything above around 80° here I can’t is that possible for sure sure people can actually turn the upper body at 90° with the still lower body very close that is crazy I’m so stiff very flexible definitely and let’s try the right side yeah and that’s not much better is it arguably worse yeah like I feel like down here I just nearly pulled it bit of homework for you to do righty slump here we’re going through an X Factor stretch and you may have heard scary yeah it is a bit scary especially for your body mate but the X Factor stretch you may have heard of X Factor in the golf swing before it’s basically the separation between the hips and the Torso okay so the goal is to try and get that happening for you I think you separate really well considering how the body moves so the goal is just to make sure that you can maintain that for a long period of time sure and not do yourself any harm okay so what we’re going to do right leg is going to be down at 90° y back leg straight yeah we’re going to turn our chest down as far as we can and the left arm is reaching out okay so there’s a few instructions there 90 straight turn the chest reach yeah okay yep let’s give it a try and our goal here is to try and push the chest down as far as we can oh my God and we’re trying to reach that left arm out as long as possible so trying to really extend through the arm there and so what are you feeling there mate h a lot of stretch on my right glute yes and this is what we call it the X Factor we’re trying to get more separation between that right glute and the upper back here and this is essentially what happens in our back swing we load up the right hip we try and create some turn through our thorax add some deep breath in there slumpy before you pass out mate okay shall we try the other side y this one trying to reach out that’s right so again trying to really pull that arm out as long as you can so what we’re stretching here is the lat muscle which goes from our shoulder to the opposite side of the back where it connects into the fascia so again we’re stretching so many different muscles and Joints here we’ve got the glute we’ve got got our upper back our lat and our sole yeah I’m out oh this is good and this is also a holding movement as well yeah you try and hold you try and just stretch out as far as you can so it’s not like you’re going back and then forward back and forward it’s just trying to just stretch that’s right as far as possible that’s right stretching as far as possible relaxing into it and and just trying to really improve our our range here so again this is a great one first thing in the morning or after a long day at work sitting at a desk or um if if you’re a laborer or someone more physical great as well so again gol swing for us is a lot about trying to create rotation with the body so if we can get the upper body moving well the hips moving well it’s going to help you golf spe Let’s do let’s do a hip stretch here as well if you don’t mind so what we’re going to do with this one this one’s called 9090 so we’ve got 90° here and then 90 de there that looks pretty good to me slumpy so what we’re going to do is we’re going to lean forward our hands will be supporting our chest we’ll keep our posture up nice and tall and our goal is to try and push this foot down into the ground and what are you feeling there uh nothing at the moment good so let’s go lower into the stretch oh I wasn’t going lower I was just I was just sitting tall I was just thinking feeling okay so you want to try and stretch down correct we’re pushing down leaning further forward we’re trying to push our foot down into the ground and let’s keep going with that holding that 30 seconds are you feeling a stretch there now um I’m feeling the stretch like here so in this stretch we ideally want to stretch the glute if your hips are tight which yours are impingement can occur basically what that means it means the joint just get a bit irritated okay so that might not be the best stretch for you so instead what we can do as a another option is our knees will be just slightly wider yep from here we’re going to drop our left knee in our right knee out and then we’re going the other way and this is an easier option for us it’s a little bit more suitable for those that have really tight hips it’s a bit easier and what is the goal here like are we just trying to push this one down to the ground or this one down to the ground correct both yeah we’re trying to push both down to the ground and also what we’re trying to do as well is keep our spine relatively stable as well okay so if I move a lot yeah I’m not stretching my hip so much right so I’m trying to almost keep my tailbone down yeah whilst trying to get that hip towards the oh wow okay cuz I was lifting up my hip for me to complete that turn yeah but if I don’t this is as far as I can go which is not great not great okay and so what do you feel with this one uh lot of tension like there and then here nice so that’s a nice substitute for you there okay can we now go back to the 9090 we might have our left leg in front this time okay so left leg 90 that’s it that looks like a great position and let’s try leaning forward into this one and try and keep your posture up nice and Tall there too slumpy that’s it trying to push that heel down into the ground oh wow yeah filling down the left glute the outer part perfect and that’s where we want to try and stretch here and then let’s now try leaning back here mate so the hands will go behind you you can stand in that same same position that’s it we’ll Lean Back hands behind us and the goal with this one is trying to push the inside of the foot into the ground and the facial expression says it all wow that really stretches out my thighs hamstrings it that’s it and this is the feeling you probably get in your back swing or something similar so these are the muscles that we’re trying to open up here okay and then when you start really improving our goal is to move back forward with our weight and with our hands and then try and pick up that hip off the ground good job and that will and that will typically cramp up the muscle but but strengthen it yeah okay yeah yeah cuz that’s really difficult for me to do I feel like any moment I’m going to pull a muscle for sure and for those that are listening as well some people want stretch for hours but a big part of of the stretching is strengthening as well okay so sometimes the body will stay tight because you haven’t got good strength to maintain the movement yeah so doing this exercise for example is great to strengthen the muscles as well okay not just to loosen the muscle but to actually tighten it up correct yeah and it sounds counterintuitive people think of strength training they think I’m going to get like Arnold Swartz in that ball of muscle but not the case if you strength train with the right movements and reps and sets it will it will improve your golf and your body quite dramatically all right that’s it guys thank you Billy we’ve learned how unflexible and how terrible My Body Works um so I’m going to be doing these stretches every single day I’ll try to you don’t even need a lot of equipment right you don’t mate you need need a little roller a band you can do it anywhere in the world mate um you can get started straight away it’s so funny how we you know average golfers like myself watch Pros swing on TV and think oh you know they’re just so good cuz they you know probably hit thousands of balls every single day but they just don’t realize the amount of effort and time goes in in the gym to create that effortless swing right correct and Adam Scott’s a great example this week playing 94 major in a row I believe so over that period I know Adam Scott for a fact trains an hour and a half before he plays okay in the gym hour and a half after he finishes that’s 3 hours of just stretching and gym working correct and I guess guess that’s with his career that’s an investment he’s made he’s made a lot of money he’s made a a lot of good Championship wins he’s won of a masters so I think with him he probably believes that he’s invested his time pretty wisely absolutely yeah it is so important guys don’t Focus too much on your golf swings obviously it is important but for you to achieve that effortless swing for you to turn through the shop properly yeah this is this has been awesome um please check out Billy I will link all his socials down in the description below and whenever you’re in Brisbane please hit him up currently running your own uh Studio yeah yeah so I work out of a couple of clinics in in Brisbane and Gold Coast there but um about 80% of my clients are online now so feel free to reach out you can find me at my social media or my website to book uh a free call to discuss your golf perfect I’ll FaceTime you every single day but everything else will be in the link in the description below so make sure you do check it out and once again thank you very much Billy and thank you golf Studio Mor Al for hosting us and letting us film today awesome facility you can do putting chipping around here there’s uh hubs for uh your track man thank you very much thank you CH appreciate it see you guys [Music]