10 Golf Exercises for Seniors: Jon Hodgkinson
Want to maintain your mobility and strength so you can keep playing well? Jon Hodgkinson, a fitness trainer specializing in golf, shares with senior golfers ten exercises he uses with his clients in the gym to improve mobility, strength, and speed—all with a lower risk of injury.
To be continued
What the lesson shows
The exercises shown here are the ones Jon Hodgkinson uses every day in the gym with his clients: to improve mobility in key areas, strength, speed, and distance, while reducing the risk of injury. Start by sitting on a bench or chair with your hands behind your head: rotate the torso, then lean to the side, by inhaling and then exhaling to release the tension, which increases the range of motion with each repetition. Next comes a anti-rotation hold with a band anchored to the side (press slowly out in front for a count of three, back for a count of three), shoulder blade rows with light dumbbells (about 4 lb) with the chest tilted forward as at address, then squats down to a box, holding the dumbbell against your chest, feet “gripping” the floor.
The following exercises focus on balance and stability: on one leg, touch the floor in front of you, then to the side, and then behind you with the other foot; on the floor, tilt your pelvis and hold the position for 2 to 3 seconds; do push-ups on a bench, keeping your body properly aligned. For the hips, place an alignment stick on top of your pelvis to check that it’s properly rotating the pelvis, regardless of the range of motion. We finish with movements similar to those in golf: diagonal pulley rows with the right arm extended, followed by Finishing exercises using a medicine ball: Shift your weight to your right side, push off the ground with your left foot, and turn until your chest is facing the target.
The Exercise, Step by Step
- Sit with your hands behind your head, twist your torso, and then lean to the side as you exhale.
- With an elastic band attached to the side, slowly push it forward in three steps.
- In the same bent-over position at address, perform shoulder blade rows with light dumbbells.
- Do squats until you touch a box or a chair, with the dumbbell against your chest.
- While standing on one leg, touch the floor in front of you, to the side, and behind you with your other foot.
- Place the stick on top of your pelvis, and rotate your hips without letting it slip.
- Finish with some exercises using a medicine ball, with your chest facing the target.
Key Takeaways
Mistakes to Avoid
- Using dumbbells that are too heavy for shoulder blade rows.
- Relaxing your core and letting the band rotate your torso.
- Letting the stick slide instead of actually rotating your hips.
- Letting your pelvis sag or rise during push-ups.
Driving Range Mode
Keep it in plain sight, on the rug.
- Seated rotation with breathing, a few repetitions on each side
- Anti-rotation band holds and one-leg balance
- Finishing exercises with a medicine ball, releasing the right hip
Your Questions
Who are these exercises intended for?
For senior golfers who want to improve their mobility, strength, speed, and distance while reducing the risk of injury, according to Jon Hodgkinson.
Do I need any equipment?
A bench or chair, a resistance band, light dumbbells, an alignment stick (or a club, a broomstick), and, for certain exercises, a pulley and a medicine ball.
What weight should I use for the shoulder blade exercises?
Light: he uses dumbbells of about 4 lb, because the small muscles behind the shoulder blades tire quickly.
How can you tell if the hip is really rotating?
Place a stick across the top of your pelvis: it should rotate with your pelvis without slipping. It doesn't matter how much it moves—whether it's 5 or 50 degrees.
Learn More
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