Spring Golf Tune Up Pro-style by Lindsay Knowlton

Yes, Rocky Crest and Grandview are opening this weekend. Muskoka Lakes Golf and Country Club is also with Port Carling Golf and Country Club targeting mid-month, so it is definitely time to get your bod in shape. Lindsay Knowlton, PGA pro and founder of Iron Lady Golf has prepared these exercises for golfing guys and gals:

The golf season is just a “pitching wedge” away and it’s important that your body is ready for swinging ahead! Here are some great warm up exercises that I like to perform before I play. It allows my body to loosen up and helps to prevent injury and increase performance. Make this part of your pre-game routine and you’re bound to make some birdies…

1) Warm up your Body! Either take a brisk 3 minute walk, or do 20 jumping jacks

2) Supported Squats

This exercise will elevate your heart rate and increase blood flow to the major muscle groups.

  1. Hold a short club (i.e. 8 iron) overhead with hands at either end. Arms should be fully stretched directly above you.
  2. Squat down until your thighs are almost parallel to the ground and stand up. Repeat 10 times.
  3. Rest and repeat again.

3) Golf stretching exercises:

Arm Swings

  1. Stand tall and hold arms out to your side.
  2. Slowly swing your arms back and forth across the front of your body.
  3. Repeat this continuous motion for 30 seconds.

Trunk Rotations

  1. Stand with a shoulder width stance. Place a club on your shoulders holding it at either end.
  2. With knees slightly bent, bend forward from the waist slightly (as though adopting the swing posture).
  3. Turn from side to side aiming to get the ends of the club directly in front of you with each turn.
  4. Complete a total of 15-20 full swings.

Leg Swings

  1. Start by standing with your feet shoulder width apart.
  2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
  3. Do not swing your leg so hard that you can not keep your upper body from moving. 4. Repeat for 10 full swings and repeat on other leg.

“2 Club Swing Warm up”

Using either a weighted club or 2 clubs held together perform 10 complete swings. However, rather than stopping between each swing, it should be one continuous motion. For example, start with a back swing into a full follow through and immediately from the finish position take the club into the back swing position (as though you are swinging in reverse).

You can sign up for lessons with Lindsay at The Lake Joseph Club this summer. She will be teaching Fridays, Saturdays and Sundays from May-Sept. Email info@ironladygolf.com for more information.

 Check out her clinics starting soon or private lessons at ironladygolf.com

Lindsay Knowlton

Lindsay Knowlton is a PGA of Canada professional and the Founder of Iron Lady Golf. She was a 3 year member of the Canadian Women’s National Golf Team, a Silver Medalist at the 2004 World Championships and an Ontario Champion. She attended The Ohio State University on a golf scholarship where she was voted captain for the 2004-2005 seasons, and also earned All American honors. Lindsay has also recorded 3 holes in one to date. She has translated her golf expertise into corporate success with Taylor Made adidas Golf, LANG Marketing and Puma.

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