Top 5 Mobility Moves for Golfers

Core Strength: Top 5 Mobility Moves for Golfers by Michael Volkmar, MS, CSCS, PES, CPT

Summer is here.  The Golf Clubs are out.  You vowed this summer to drop 3-5 strokes off your handicap.  I can help by getting more distance off the tee and building a healthier body that allows you to practice more.

Golfers need to focus on rotational power, core stability, and shoulder, upper back strength, and glute strength, as well as thoracic rotation.  These exercises will allow you to get to the top of your golf swing without compromising your lower half therefore driving the ball further off the tee.  Also, these targeted exercises will bulletproof the 2 areas most prone to injury = lower back and shoulder.

Shoulder Stability – Band Pull apart

Glute Stability – Single Leg Glute Bridge

Upper Body Strength – One Arm Dumbbell Row

Rotational Power – Medicine Ball Perpendicular Throw

Thoracic Mobility Series


Add these exercises into your workout 2-3 days a week before your hit the links or the weight room.  Work up to 2-3 sets of 12-15 reps of each movement.

For more awesome core and mobility exercise please check out The Mobility Workout Handbook: Over 100 Sequences for Improved Performance, Reduced Injury, and Increased Flexibility

MICHAEL VOLKMAR, MS, CSCS, PES, CPT, received his master’s degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). In 2001, Mike started his well-traveled path in Sports Performance Training at the Junior College level (OCC, Onondaga, NY) working with the baseball team. He worked for three years as the Strength and Conditioning Coach at GWU, first with the Single A affiliate (High Desert Mavericks) of the Milwaukee Brewers, and later season with the Double A affiliate (Harrisburg Senators) of the Washington Nationals, before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. A Division I baseball player during his undergraduate career, Mike is an amateur powerlifter with a passion for all things fitness.  Mike has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine. He is the co-author of the upcoming title Mobility Workout Handbook.