Drive Your Swing: Powering Up with Strong Glutes

In golf, every swing starts from the ground up, making the strength and stability of your lower body essential. The glutes, often overlooked, are the powerhouse behind the perfect swing. Whether you're a weekend golfer or a seasoned pro, strengthening your glutes can significantly improve your game by increasing swing speed, providing stability, and reducing the risk of injury.

Do you have sleepy glutes? We have to look at how much sitting we do each day. If you are someone who has a desk job, has a long commute for work, and then comes home and sits some more...you are at risk for having sleepy glutes and your golf swing won't like it. You may have heard Tiger say that a few years ago. His glutes were asleep and he couldn't get them to fire. Of course he did figure that out!

We need our glutes firing in golf!

Why Focus on Strong Glutes?

The glutes are critical in generating force and maintaining balance throughout the golf swing. Strong glutes help in:

• Power Generation: They are directly involved in the acceleration and power of the swing.
• Stability: As you swing, your body undergoes a dynamic range of motion; strong glutes keep you stable and balanced.
• Injury Prevention: Strong glutes take the strain off lower back and knees, areas susceptible to injury in golfers.

To help you engage and strengthen your glutes, here are 3 effective exercises tailored for golfers:

Marching Glutes: This variation of the traditional glute bridge focuses on activating the core and glutes simultaneously, improving both strength and coordination.

1. Lay on your mat with feet flat on the ground, arms by your sides or above your chest (take your shoulders out of the movement).
2. Lift hips off the floor, body forming a straight line.
3. Lift left knee up to 90 degrees. Keep pelvis square. Squeeze and activate right glute, pressing foot into the floor. Repeat on other side.
4. 12-15 reps each side; 2-3 sets each.

Glute Bridges on the Ball: Using an exercise ball introduces an element of instability, forcing your muscles to work harder to maintain balance. The stability ball adds a nice extra challenge.

Extra Challenge: You can even do the above exercise on the stability ball instead of feet on the floor!

1. Lay on mat with feet on stability ball, knees bent.
2. Arms by your side. Lift hips up forming a straight line. Squeeze and activate your glutes as you lift up. Push through your heels to generate power through your body.
3. Lower and repeat. 12-15 repetitions; 2-3 sets each.

Bird Dog: This exercise enhances core stability and glute strength, crucial for maintaining posture and balance through your swing.

The bird dog is often overlooked and is a powerful exercise for your swing. There are great variations to this as well to increase difficulty. Besides stability and strength, the bird dog also works on your balance. ALL needed for an effective golf swing.

Incorporating these exercises into your routine at least three times a week can lead to noticeable improvements in your golf swing. Beyond just power, you’ll find your overall form and ability to drive the ball consistently will enhance as well.

For golfers aiming to up their game, focusing on the foundation—your glutes—is a game-changer. Remember, in golf as in life, the strongest foundations yield the greatest results. Start integrating these exercises into your training and watch your performance soar to new heights!

For more tailored golf fitness exercises and comprehensive programs

Visit us at JT Fitness and Golf. Discover our "Fit 'FORE' Golf in 30 Days" program, featuring 30 days of follow-along strength videos, a mobility exercise manual, foam rolling exercises manual, and a fitness assessment for golf.

Looking for variety? Our JT Fitness and Golf Membership Site offers over 100+ follow-along videos, including strength, mobility, Pilates, and yoga workouts designed specifically for golfers.

At JT Fitness and Golf, we're here to help you enhance your game and achieve new fitness levels.

Let us know how we can assist you in your journey to better golf fitness!

Hit 'em far and straight!

Janis Thornton

[email protected]