Exercise 1: Deep squats – the basis for a better swing
Sitting a lot makes your hips, ankles and back stiff – and you can feel this immediately in your golf swing. Deep squats bring your body back into a natural, upright position and create the basis for greater mobility and stability.
Here's how it works: stand with your feet shoulder-width apart, place the Gymstick or driver loosely in front of your body or on your shoulders and slowly lower yourself into a deep squat. Keep your heels on the ground, your back straight and your chest actively open. Breathe in and out calmly and hold the position.
Just 30–60 seconds per day for beginners or 2–3 minutes per day for advanced practitioners is enough to open the hips, relieve the spine and improve posture. If you find it difficult, lean your bottom lightly against a wall or sofa.
Benefits for your golf swing:
A more stable setup, greater hip depth in the downswing, better rotation and noticeably less stress on the lower back – one of the most effective winter exercises.
Exercise 2: Rotation – for more momentum in your swing
A good golf swing depends on rotation. If your hips and thoracic spine are stiff, your swing will be shorter, slower and put unnecessary strain on your back. This is exactly where this exercise comes in.
Stand with your feet apart and lean your upper body slightly forward, with the Gymstick or driver resting on your shoulders. From this position, rotate your upper body to the right and left in a controlled manner and guide the end of the stick to the floor in a controlled manner, following the movement with your eyes. Keep your hips as still as possible and your spine long.
Ten slow repetitions on each side – without jerking or rushing – ensure greater mobility in the thoracic spine, better timing in your swing, higher club head speed and less strain on your back and shoulders. In short: more dynamism, less risk of injury.
Exercise 3: Open your shoulders and elbows – for a clean backswing
Stiff shoulders reduce range of motion, rhythm and consistency at the moment of impact. This exercise restores freedom of movement in the arms and upper body and acts as a daily ‘joint care’ routine.
Grasp the Gymstick or Driver with both hands and press the front end against a wall. Push your elbows forward actively, shift your weight slightly forward and open your chest. Keep your neck relaxed and your back stable without arching your back.
Ilija recommends 10 clean repetitions in 2–3 sets for better arm control, more depth in your backswing and a freer follow-through.
All three exercises are quick to do, require very little space and will keep you flexible throughout the winter – so that your first tee shot in spring will be a breeze ⛳
