Gary Player's Physical Exercises for Golf
For Gary Player, core strength is what matters most in all sports. At age 80, in front of a group of players, he demonstrates the simple exercises that, in his view, protect a golfer’s back and keep them in shape.
To be continued
What the lesson shows
Gary Player starts with an observation: when you hit balls over and over, your spine always bends in the same direction. So he does a offset transaction which bends the back in the opposite direction, to prevent, he says, hunched backs, pinched nerves, and pain. He then emphasizes the Full-range bodyweight squats, straight back: start at 25 and gradually increase to 100.
The rest of the series aims to the back and the abs: crunches where you touch your knee with your elbow, the’Williams' exercise, lying down with your knees pulled up to your chest, rolling to open up your spine, then well-made pumps, where the navel and nose touch the floor at the same time. In his view, most people do their exercises incorrectly. Adapt the routine to your fitness level.
The Exercise, Step by Step
- After a round of practice swings, perform a movement that arches your back in the opposite direction of your swing.
- Perform a series of full squats without any weight, keeping your back straight.
- Start with a set of 25 and gradually increase the number.
- Do some sit-ups by bringing your elbow toward your knee.
- Lie on your back, hold your knees, and roll gently: this is the Williams exercise.
- Finish with push-ups, keeping your body properly aligned, with your navel and nose touching the floor at the same time.
Key Takeaways
Mistakes to Avoid
- Hit balls without ever compensating for the curve of your back.
- Do half-squats or squats with a rounded back.
- Wanting to do 100 squats on the very first day.
- Do push-ups by bending at the hips.
Driving Range Mode
Keep it in plain sight, on the rug.
- Back counter-stretch after each ball session
- Full bodyweight squats, starting with 25
- Elbow-to-Knee Crunches and the Williams Exercise
- Slow-speed pumps, in-line design
Your Questions
Why does Gary Player do a back-strengthening exercise?
Because when you hit balls over and over again, your spine always curves in the same direction. He does the opposite to avoid, as he puts it, a hunched back and pain.
How many squats should you do?
He recommends trying 25 full squats without any weight, then working your way up to 100. If you can do that, he says, you'll be surprised by the results.
What is the Williams exercise?
Lie on your back, hold your knees, and roll. Player uses this to open up the spine.
What is the correct reference point for a pump?
The navel and the nose should touch the floor at the same time: the body remains straight.
Learn More
Video posted on YouTube by its creator (Gary Player). Best Golf Tips selects and summarizes the best free lessons without hosting them.