3 Great Exercises for Junior Golfers

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3 Great Exercises for Junior Golfers
As a junior golfer, one of the most important
things you can do to master your golf swing is to
use functional exercises that build up the
foundation of your golf swing. The goal is not to
load up on weights and get as strong as possible,
but instead work on doing body weight exercises
with perfect form. Adding exercises to your
routine can help you hit a longer ball, and be
more athletic during your golf swing. Here are 3
of our top exercises for junior
golfers Flexibility Warm Up Swiss Ball Russian
Twist Mobility and flexibility are both very
important for the golf swing a good rotation is
one of the pillars of the golf swing. Using a
quick flexibility warm up during a golf workout
can keep your body mobile and loose for when you
step up to the tee box.
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• The swiss ball russian twist is a really useful
  rotation exercise that helps you rotate your
  shoulders, hips and spin for a tight and powerful
  coil. For obvious reasons, this is a great
  mobility exercise for golfers to be able to
  generate a more powerful turn.
• How to Do It
• Start by laying with your head and shoulder
  blades on a swiss ball, keeping your body
  parallel to the ground with your feet firmly on
  the ground.
• Raise your arms straight out in front of you
  fully extended, and hold your hands together.
• Slowly rotate in one direction starting with
  your shoulders, until your arms are parallel to
  the ground. Hold this position for a brief pause.
• Return to the starting position, and rotate in
  the other direction until your arms are parallel
  to the floor. This is one full rep.
• Repeat this exercise in 1-2 sets of 10-15 reps

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• For Core Stability Medicine Ball Slams
• This exercise is about generating explosive
  movement, while stabilizing your core and your
  hips. Holding your core and hips stable while
  doing these powerful slams helps you generate
  more power from your upper body, which translates
  well on the golf course. Medicine ball slams have
  many variations, but for stabilization, its best
  to do this move from a kneeling position.
• How to Do it
• Start by kneeling on both knees. Keep your upper
  body tall, with a medicine ball in hand (make
  sure its not too heavy, it shouldnt be a
  struggle to slam the ball and pick it up a few
  times in a row).
• Raise the medicine ball over your head with your
  arms fully extended.
• Keeping your posture, tighten your core and
  glutes and slam the ball to the ground as hard as
  you can.
• In your finishing position, your shoulders and
  arms should be fully down, with your hands to
  your sides post-slam.
• Repeat this move as many times as you can for 30
  seconds for 1 set. Do 3-5 sets.

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For Lower Body Strength and Stability Pistol
Squats Pistol Squats are a challenging variation
of the standard squat, and engages all of your
lower body and stabilizer muscles. This is a
muscular conditioning exercise that helps prepare
your legs for any sport, helping build strength
and endurance in your legs. This is a good
exercise to keep your legs feeling strong through
an 18 hole match. This is not an easy move, and
you will have to progress toward being able to do
it fully. This is a move used by top athletes
across many sports.
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• How to Do it
• On one leg, squat all the way down keeping the
  opposite leg straight. Put your arms out in front
  of you for balance. Press up from the bottom to
  return to your starting position. This is the
  full move. If youre not able to do this at
  first, try these steps to progress toward the
  full pistol squat.
• To be able to do this move, make sure youre
  first able to do a full squat on both legs.
• If youve got a squat mastered, practice
  lowering yourself on one leg into a chair,
  keeping the other leg out in front of you. Using
  this chair helps you make sure you have the
  balance for the full move, without fear of
  falling.
• Once youve mastered the move with a chair, try
  doing the move with minimal support in front of
  you use a railing to hold onto, or something
  similar.
• The last step before being able to fully perform
  a pistol squat is doing it from an elevated
  surface.

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Try these exercises to improve your performance
on the golf course. Flexibility, stability and
lower body strength are all fundamentals that can
help you be more athletic and have a better golf
swing.
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