5 Minutes to Improve Golf Swing Posture - No Equipment!

The three best exercises using nothing more than a golf club to improve your swing posture turn load and press we are keeping this super simple today any golfer can do this anywhere and a little bit of consistency will help with your ball striking and injury proofing your golf swim before we get into the movements remember if you need the best workouts in golf as well as flexibility drills and practice sessions head on over and get you free trial to the golf W app now our first golf swing exercise focuses in on the thoracic spine the middle of your back that gets so tight in everyday life we are going to work in our golf posture and going to take a grip on the club out in front of your chest get comfortable set into a comfortable position and this is what you should be thinking during the golf swing we want to be active through the legs but not tense and then we want to have a nice solid neutral spine position we don't want to extend too much we don't want to round too much okay that's going to inhibit your movement patterns so great way to practice we get into that golf swing posture feel the ground set your engagement all the way through the system we hold the club to the chest and we're going to rotate in one direction we're looking to get to that 90° Mark staying in our posture keeping a little bit of knee Flex you then press away from the body hold make sure you feel the activation through the core and the whole body retract return to Center and then we go straight into the opposing side so we Rota in that same profile press out increase your reach and the width of your swing and then continue to repeat a minimum of five reps each side will help you develop your movement patterns and help you rotate better during the swing couple more times St into that posture really work through the rotation so you feel yourself turn around the spine into the thoracic area right in the middle of your back we press away whilst maintaining our form not losing that spine angle retract turn load and press okay you are working through this pattern you're improving your ability to stay in your posture whilst creating a rotation and the width and that's what you need in your golf swing movement two is the SE seated good morning you can do this in your golf posture as well especially if you're warming up on the course but the seated element allows us to go into a really wide stance and get access to the hip capsule again thoracic spine so the middle of the back and the hips are the two problem areas for golfers that's why we're focusing in here okay so we get our feet flat and the knees want to be relatively level to the hips okay from here take the club over your shoulders set into that neutral spine position again and we're not leaning back excessively we're not rounding forwards and from here we're working that pure hinge pattern so we want to make sure that the movement comes from the hip as we hinge forwards maintaining our position work to that end range and then bring yourself back up okay so ensure that the hips aren't locked and we don't just move our upper body we want to make sure our feet stay flat and we work that hip H so maintain the quality of your breathing maintain that neutral spine and increase the range of motion each time okay this gives us access into the hips which really does control the big muscles in the swing think the glutes the hamstrings basically the back side of the body if we can't access that or if we're too tight too restricted we're not going to stay in our posture we're going to early extend and you're not going to hit the shots that you want to control that breathing work through your reps again a minimum of 10 and you're going to see great progress okay you really could do this every single day 10 reps of each movement it'll take you a few minutes and you see some genuine golf swing progress for our final element we're looking at balance and coordination okay if you can't control your movement patterns during the swing the activation the stability isn't going to matter too much because we put different stresses on the body and then we become inefficient and inconsistent we don't want that so we work into the rotational split squat so we take a split dance when we do so ensure your center of gravity is through the legs we're not leaning forwards or back we really are solid in our positioning and the big muscles are supporting our position from there take the club out in front and as you then drop the back knee to the floor we're going to rotate our torso to the side and Stand Tall okay so in terms of our posture we're in that air symmetry in the lower body the big muscles are working and we have to maintain that upper body position to ensure that when we perform this movement we're not losing our balance because if we start to get outside of our base of support we're going to lose our balance very quickly so as we work both sides feel as though you set into that lower body you set your posture work through the pattern rotate to the side and stand up that little element of speed as to the dynamic capacity that's why these three movements really work out well together so again balance and coordination we load the muscles as we do so we turn into the back into our rotation that's also increasing your separation in the swing so as we use the lower body the hips turn the Torso is later we're increasing laging speed and that is how you create a solid golf swing three exercises for your golf swing posture that you can do anywhere we start started with the t-spine Press working in your golf posture and really increasing the rotation around the spine and the width away from your body we moved into the good morning where we work the hip hinge and get access to the big muscles and we finished with the dynamic element of the rotational split squat here we take that capacity we take that movement control adding the balance and coordination so that when you combine these three exercises you have a complete process to improve your golf swing posture because during the swing we have all the forces of the lower body from the ground we have to rotate around the spine load joints effectively and create speed that doesn't injure us or create bad golf shots when your body can deliver posture and consistency your ball striking will be on point you then also have the potential to increase speed and power over time so combine these three exercises you really can do them almost every day it'll take you 5 to 10 minutes of 10 reps minimum per exercise and what you'll feel when you get to the course is that you have access to the hips you can rotate more through the upper body whilst loading the hips as well and then you'll have the movement control through balance and coordination to separate create compression create speed and hit better golf shots this is a great place to start for any golfer you can do it when you get to the tea before you go play you can do it on the morning when you wake up and everything in between a small amount of consistency goes an awful long way and if you want to improve your swing it's time to improve your body I appreciate you watching the video make sure you hit like hit subscribe tell your friends and golf strong