Working out on the road is a challenge. Your time may be limited, and the hotel gym may not have the equipment you need, so it can be difficult to keep up with a consistent routine. Luckily there is a simple, cheap, and easy to transport solution that we use all the time here at Par4Success. As silly as it might sound, it’s furniture sliders. They generally cost about $8 for a pack of four, and they’re one of the simplest purchases you can make to help your golf game if you travel. Hotel rooms are usually carpeted and these sliders work great on that kind of surface. Moreover, they’re small and flat so they’re incredibly easy to take with you. Below are a few simple exercises you can do with these sliders any time you’re sitting around your hotel room with nothing to do.
The first exercise is the Slide Out. Get down on your knees, placing your hands on the sliders. Engage your abs and slide your hands forward as far as you can, keeping your back straight, and then slide them back. Make sure you keep your personal limits in mind when doing this exercise and only go as far as you can while maintaining proper posture. It doesn’t matter how far you can go, it matters how well you can keep your back straight.
The second exercise is Mountain Climbers. Get down on all fours with your knees off the ground and the sliders under your feet. Alternate bringing your legs back and forth, in a “running in place” motion. Make sure you keep your core tight and your back straight as you do this.
Third are Inchworms. Go into a downward dog position with you hands on the sliders. Slide your hands forward until you’re in a push-up position, then walk your legs forward until you’re back in a downward dog position. You can also do this with the sliders under your feet and walking your hands to meet them. The length of a hotel room is a good rule of thumb for how long you should be doing this exercise.
Finally, there are Army Crawls. Get into plank position, with your feet and elbows on the sliders. Crawl forward using your elbows; keep your legs and back straight and stiff. This is probably the most difficult of these exercises but it’s also very valuable because it works a large number of different muscles.
These are four simple exercises to work on anti-extension strength in the core which is one of the most important types of spinal control for golf that most golfers lack. Anti-rotational exercises are another genre of core work that are critically important as well, some would probably argue even more important, but we will cover that in another article.
For today, get your sliders and get to work with these simple exercises to start improving your core stability and spinal stiffness to help you in the golf swing!