When it comes to elite golf, Nelly Korda is a name that stands out. The LPGA superstar has built a reputation for her powerful swing, precision ball-striking, and an unshakable mental game. But what’s her secret? The answer lies in her intense training routine.
If you want to improve your ball-striking skills and play like a pro, you’re in luck! Nelly Korda has shared 10 of her go-to exercises that have helped her dominate the golf course. Whether you’re an amateur or a seasoned golfer, these exercises will enhance your strength, flexibility, and balance—all crucial for a consistent and powerful swing.
1. Medicine Ball Rotational Throws
Why It Works: This exercise develops core strength and rotational power, which is key for a strong golf swing.
How to Do It:
- Stand with your feet shoulder-width apart.
- Hold a medicine ball at chest level.
- Rotate your torso and throw the ball against a wall.
- Catch it and repeat for 10 reps on each side.
2. Resistance Band Rotations
Why It Works: Strengthens your core and improves your ability to generate torque.
How to Do It:
- Attach a resistance band to a stable object at waist height.
- Stand sideways with the band in both hands.
- Rotate your torso away from the anchor point.
- Return to the start position and repeat for 12 reps on each side.
3. Single-Leg Deadlifts
Why It Works: Enhances balance and lower-body strength, essential for a stable golf swing.
How to Do It:
- Stand on one leg, holding a dumbbell in the opposite hand.
- Hinge at your hips and lower the dumbbell toward the ground.
- Return to standing and repeat for 10 reps on each leg.
4. Shoulder External Rotations
Why It Works: Helps maintain shoulder stability and prevents injuries.
How to Do It:
- Use a light resistance band.
- Hold the band with one hand and keep your elbow at a 90-degree angle.
- Rotate your forearm outward while keeping your upper arm still.
- Do 15 reps on each arm.
5. Plank with Shoulder Taps
Why It Works: Builds core strength and stability, reducing excessive movement during your swing.
How to Do It:
- Get into a plank position.
- Lift one hand and tap the opposite shoulder while keeping your body stable.
- Alternate sides for 20 reps.
6. Lateral Band Walks
Why It Works: Strengthens the glutes and improves lower-body stability.
How to Do It:
- Place a resistance band around your thighs.
- Take small steps sideways while maintaining tension in the band.
- Perform 12 steps in each direction.
7. Seated Rotational Stretches
Why It Works: Increases spinal mobility, helping you achieve a full backswing.
How to Do It:
- Sit on a chair with feet flat on the floor.
- Twist your torso to one side, holding the chair for support.
- Hold for 20 seconds, then switch sides.
8. Trap Bar Deadlifts
Why It Works: Builds total-body strength and power for a more forceful drive.
How to Do It:
- Stand inside a trap bar and grip the handles.
- Keep your back straight and push through your heels to stand up.
- Perform 8-10 reps.
9. Medicine Ball Slams
Why It Works: Develops explosive power, crucial for generating clubhead speed.
How to Do It:
- Hold a medicine ball overhead.
- Slam it down to the ground with force.
- Repeat for 15 reps.
10. Stability Ball Rollouts
Why It Works: Strengthens the core and improves control over your swing motion.
How to Do It:
- Kneel in front of a stability ball with your forearms on top.
- Roll the ball forward while keeping your core engaged.
- Return to start and repeat for 12 reps.
Final Thoughts
These 10 exercises, inspired by Nelly Korda’s training routine, can take your golf game to the next level. Strength, flexibility, balance, and power all play a crucial role in your ball-striking ability, and with consistent practice, you’ll see noticeable improvements in your performance.
So, if you’re serious about becoming a better golfer, it’s time to hit the gym and train like a champion. Try incorporating these exercises into your fitness routine, and you’ll be swinging like Nelly in no time!
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