Your shoulders deserve a little golf fitness, too!
Golf fitness isn't all about the core. Yes... the core muscles, especially the abs and glutes, are very predominant during the golf swing for speed and stability, but your shoulders need to be able to move properly to keep the club on plane throughout the golf swing. The shoulder is a complex girdle of many moving parts. It's probably the easiest body part to injure, next to the low back.
In particular during the golf swing, your shoulders, especially the right shoulder for right-handed golfers, needs proper external rotation. Place your elbows next to your side and bend the elbow to 90 degrees. Rotate your hand away from your body and you've just externally rotated your shoulders. This move is tight on a lot of golfers. This area can be addressed with some simple golf fitness exercises for your shoulders.
90/90 Push Ups & Downs: Hold the right arm by the side 90 degrees from the shoulder with a 90 degree bend in the elbow. Place the left hand on top of the right wrist for resistance and try to lift the right arm. Push for three seconds and resist any motion with the left hand. Try this in three hand positions: thumb up, palm down and thumb down. Repeat with the right hand on top of the left hand and try to push down this time in all three hands positions. Repeat on the other side. Repeat 3 times.
Push-Pulls: Take the dominant hand and hold it in front of the face with the palm facing away. Lift the other hand and lock the fingers together with the dominant hand. With elbows parallel to the ground, try to pull apart the hands as hard as possible, simultaneously trying to squeeze the shoulder blades together. Hold for three seconds then move the arms side to side continuing to pull apart. Then make three big circles forward and three big circles backward with the hands still pulling apart. Try to swim forward three times and backward three times with the elbows. Repeat the same movements while pushing the hand together instead of pulling. Repeat 3 times.
Saturday Night Fevers: Standing with arms out to the sides, holding light dumbbells in each hand and the feet shoulder width apart, get into a good golf posture. Raise the right hand up and to the side and place the left hand over the right pant pocket. Keeping the elbows bent and the lower body stable, try to switch positions of the arms to the opposite sides. Go back and forth like you were John Travolta on Saturday Night Fever. Perform 2 sets of 12 reps.
Reverse Crossover Flys: Standing in front of a cable cross machine, holding the left handle with the right hand and the right handle with the left hand and the feet shoulder width apart, get into a good golf posture. Pull apart the cables pinching the muscles between the shoulder blades together. Return to starting position and repeat. (If no cable crossover machine is available, anchor a resistance band and perform the same motion, extending the arms back in a reverse fly motion, pinching the shoulder blades together) Perform 2 sets of 15 reps.