Top 5 Videos to Improve Your Balance in Golf

Balance will improve my scores? Really?

Absolutely - developing a strong sense of balance has a direct impact on the power and consistency of your strike, and therefore your scores. Conversely, the opposite is true; failing to develop balance can negatively impact your swing and score for a number of reasons.

While this post will explain the science and technique behind this claim, this won’t be a yawn-inducing science class you’ll quickly click out of. Instead, we’ll be compacting this concept down to be easily digestible and end with five simple yet effective stretches that will have a positive impact on your balance.

Trust me on this one - your strike and scores will thank you later.

Why Is Balance Important in Golf?

The long and the short of it is that everything in your body is connected; weakness in one area inevitably negatively impacts another.

When your lower body is unstable and balance undeveloped, the movement between the turning of your body and swinging the club won’t be optimally synchronized. As a result, your strikes will be less consistent. Even the slightest stagger or wobble from a weak lower body and core will lead to inconsistency in your swings.

To consistently get the most power out of your swings, all of your body’s systems must work together - starting with the roots of your tree: balance. Taking a few minutes out of your day to improve your sense of balance will positively impact how you play on the course.

The good news is that training your balance is just like training to build any other skill; it just takes practice, and we’re here to help.

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Meet Your Instructor

The following video exercises were developed by Lauren McMillin, an industry professional in increasing power, reducing the risk of injury, and improving mobility, stability, and range of motion through yoga, pilates, and functional movement.

Lauren’s YoGolf Performance is based on the science of the biomechanics of the golf swing and has modeled her program using Katherine Roberts’ Yoga for Golfers, The Gray Institute’s 3DMAPS, and her own training.

#1: Standing Single-Leg Balance with Rotation

Moving through the golf swing requires effectively shifting your weight from one leg to the other. How do we work on this? Through single leg balance exercises.

Try this movement to practice independently loading each leg while working on your balance and your upper body mobility.

  1. Hold your club between your hands a little bit wider than your shoulders
  2. Shift your weight into your right leg keeping a slight bend in the standing leg
  3. Lift your left knee up so that it’s in line with your hip
  4. Draw your core in, plug your shoulders back, and think about hugging your inner thighs toward one another
  5. As you keep your gaze forward, rotate your shoulders over the left leg and then bring them back to center
  6. Repeat this 3-5 times and keep the core engaged as you twist
  7. Put the right leg down and repeat steps 1-6 for the other side

#2: Tree Pose

Balance training is critical for golfers. You need to have stability, balance, and control as you swing your club. It’s important to work on balance as you get older to help prevent falls and also help to maintain or strengthen bone density.

Tree pose is one of the most well-known yoga poses out there, even though it’s a balance pose, it can also help us build concentration, strengthen the hips, open the hips, and strengthen the core - all of which we need in the game of golf.

Pro-Tip: If you’re new to working on balance, have a golf club in the right hand to help you balance

  1. Place your right hand on your right hip and stand on your right leg while placing your left foot against your right ankle. Keep your toes connected to the ground and a slight bend in the standing leg
  2. Press down through all corners of your foot and begin to lift the left leg up
  3. If you can, bring your foot up to your calf while finding something still to focus on
  4. If you can, bring your left foot up to your right knee so long as your right knee can remain slightly bent. Do not lock out the knee joint
  5. If you have flexibility in your hips, you can bring your foot up into your inner thigh and open the knee out to the side
  6. To take it further, you can take the club in front of your shoulders in your chest, extend it out in front of you, or hold it over your head
  7. Hold the pose for a few deep breaths before releasing
  8. Lower your left foot back to the ground with control and repeat on the left side

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#3: Dynamic Half Moon

When you’re standing at an uneven lot, you have to be able to shift your weight effectively from one leg to the other to prevent yourself from falling over, but also to make sure that you hit the golf ball effectively.

A dynamic half moon exercise can help you work on proper weight shift and improve your balance and increase lateral strength in the core and the legs.

  1. Start in a wide stance with your right toes facing away from you, left toes facing forward
  2. Bend into your right leg so it’s like you’re setting up for a Warrior 2
  3. Take your arms out to the side, gaze over the fingertips, and bring your left hand to your hip
  4. If you have a block, you’re welcome to place it in your right hand to help you bring the floor a little closer to you, but its not necessary
  5. From here, lower your gaze down to the edge of your mat or a couple of feet in front of your right foot
  6. Shift your weight into your right leg, launch off of the back leg, bring your fingers down to the floor (or block) as the left leg lifts
  7. Your left hand can stay on your hip or you can open it
  8. Keep your hips open and shoulders stacked
  9. Hold for a few seconds
  10. To come out, bend  the right knee and slowly come back to where you came from
  11. Repeat this 3-5 times on the right side
  12. Repeat the entire process on the left side

#4: Single Leg Hinge Balance with Rotation

Standing at address and working on your shoulder turn is a great way to warm up the spring and prepare for a round of golf - but what if you did it from one leg?

Not only does this make the movement more challenging, but it also requires an additional amount of core strength, concentration, and focus while helping you build strength in the standing leg and balance so that you can shift your weight effectively when it's time to hit the course.

Try this exercise and see for yourself.

  1. Hold your club in your hands and shift your weight to the right leg
  2. Keeping a slight bend in the right leg, lean forward so your spine is making an angle as you would when standing at address
  3. Draw the core in and bring the back leg behind you as you lean
  4. You can keep the back toes touching the floor for balance
  5. If you’re able to, lift the back leg slightly off the ground
  6. From here, extend your club out in front of you while keeping the lower body steady as you rotate the club to one side and then to the other. Keep your gaze forward as you do so
  7. Do this about ten times each way before switching legs

#5: Dynamic Warrior 3

When it comes to single leg training, a wall can be an effective tool to help you find balance and stability - but the wall can also be helpful for building strength and increasing concentration.

Try this warrior 3 exercise against a wall to help improve your balance, build lower body strength, and create upper body mobility.

  1. Start by standing about a leg’s distance away from the wall
  2. Step the left foot back, placing the foot against the wall. Try to bring it so it’s in line with the hip
  3. Twist the torso forward so you’re in a Warrior 3 stance
  4. Keep the right leg slightly bent to keep it active, strong and to prevent you from locking out the joint
  5. Start with your shoulders parallel to the floor, cross your arms over so you’re tapping opposite shoulders
  6. Rotate your shoulders back and forth from the right and then to the left
  7. Repeat this twist as you hold the balance and press your right foot into the floor and left foot into the wall as you keep your gaze steady
  8. Slowly lower your left leg to the ground and repeat this process on the other side

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✓ Get faster ball velocity off the entire clubface

✓ Easily hit the ball up in the air and out of nearly any lie from the revolutionary weighting 

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Excellent training for golfers !

Carlos Botero

Demanding but surely very effective. Must do these five every morning. Not only for golf but also for walking in the mountains.

Stein Morisse

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