| Physical conditioning and strength training for golf | | | | preparation to prepare their muscles for |
| will increase the distance of your shots, reduce | | | | high-velocity movements. Ask a certified trainer |
| your score, and eliminate the nagging injuries | | | | to take you through a warm-up that involves |
| associated with playing "too much" golf. In the era | | | | dynamic movements for the upper body and |
| of Tiger Woods, there is no doubt that a golfer is | | | | lower body. This is termed "dynamic flexibility" and |
| an athlete. It is believed that Tiger makes shots | | | | is designed to increase range of motion and to |
| that no one else can because of his physical | | | | warm-up the muscles specific to the movement. |
| strength. But while millions upon millions of golfers | | | | Your pre-game preparations should begin |
| have emulated Tiger's clothing and equipment, | | | | immediately following your last round! Take |
| how many have followed his lead and | | | | advantage of any opportunity you have to |
| strengthened their body for golf? | | | | enhance recovery and do some more dynamic |
| Think for a moment about the money you spend | | | | flexibility. Does your club have a massage |
| on clubs, memberships, friendly wagers, and golf | | | | therapist? If so, take advantage! Do you have |
| lessons. Are you getting your money's worth? | | | | injuries that require immediate ice and other |
| The value of your equipment or golf pro is not | | | | recovery measures? Take the opportunity to ask |
| being questioned, but the value of the operating | | | | for instructions on recovery at your initial |
| unit - your body - needs to be evaluated. First | | | | assessment. |
| rate equipment will always be limited by second | | | | From the results of your professional |
| rate conditioning. | | | | assessment, a Certified Strength and Conditioning |
| The good news is that a small investment (less | | | | Specialist (CSCS) will be able to put together a |
| than the cost of your custom driver) can help | | | | program for you. The program should begin with |
| you identify the weak links in your physical | | | | a restoration of function followed by training to |
| conditioning and will strengthen your body in | | | | increase strength and eventually will go on to help |
| preparation for the season. You owe it to | | | | you develop power. |
| yourself to get the most out of your efforts and | | | | An area that is going to be a weak spot in most |
| expensive equipment. A good program can add | | | | golfers is the strength and endurance of the |
| yards to your drive and should increase the | | | | abdominal and low-back muscles. Some experts |
| effectiveness of both your golf clubs and golf | | | | suggest that increasing low-back endurance can |
| lessons. | | | | help reduce back problems. A golfer will also want |
| Think about this: If you have played golf for 3 | | | | to build endurance so that they can maintain good |
| years then you have taken at least 3840 | | | | posture in their golf stance over an 18-hole match. |
| explosive swings on the course: | | | | Endurance in the abs and lower back could have |
| 40 wood & long-iron shots per round | | | | profound effects on your game's consistency. |
| 2 rounds per week | | | | Just like your golf lessons, the training program |
| 16 weeks in a season | | | | that you need is likely to be very different from |
| 3 seasons | | | | the program required by your golf partner, your |
| = 3840 explosive swings! | | | | wife, or the guy you are chasing for the club |
| Big deal, you say? Where's the problem? The | | | | championship. That is why you need to invest in a |
| problem is you have taken almost 4000 muscle | | | | strength coach to set you up with a training |
| contractions in one direction only. This may | | | | program. |
| overdevelop some muscles at the expense of | | | | Priority training areas for both advanced and |
| others. Imagine doing 4000 contractions with only | | | | recreational golfers include the arms, |
| your right arm - think there might be differences | | | | shoulder-complex, lower back, abdominals, and |
| in muscle size and strength between your left and | | | | obliques. This doesn't mean you should grab the |
| right arms? | | | | local bodybuilder's routine for arm curls and sit-ups. |
| Technically, you have overtrained some muscles | | | | Your program should be much more targeted |
| for three years, while others have been | | | | than that. Here are some exercises that you |
| completely neglected. Compounding your physical | | | | should discuss with your strength coach to include |
| imperfections are the consequences of a | | | | in your training program: |
| sedentary lifestyle (as is the case for most | | | | 12 Best exercises to strengthen the abdominal |
| golfers) and the individual oddities that you may | | | | and lower-back muscles. |
| have been born with (flat feet, limb length | | | | 1) Plank |
| differences, poor co-ordination, etc.). Without | | | | 2) Side Plank |
| physical conditioning, it's unlikely that you will be | | | | 3) Plank With Arms on Ball |
| playing at an optimal level. All of these factors | | | | 4) Bird Dog |
| contribute to your need for a professional | | | | 5) Cat-Camel |
| assessment - a small investment in time and | | | | 6) Mountain Climber |
| money that can make a world of difference in | | | | 7) Spiderman Climb |
| your game. Physical conditioning is no less | | | | 8) Stability Ball Jackknife |
| important than golf lessons. | | | | 9) Waiter's Bow |
| Step 1 - Get a thorough physical assessment | | | | 10) Medicine Ball Woodchoppers |
| from a qualified professional to identify your | | | | 11) Back Extension |
| muscle weaknesses and flexibility. You may visit a | | | | 12) Waiter's Bow |
| physical therapist, an experienced personal trainer, | | | | Bonus 13) Standing Pullover |
| an athletic therapist, or other movement specialist | | | | 12 Best Exercises that will help you develop |
| - ask around for a recommendation. Costs will | | | | total-body strength & mobility: |
| vary, but the information you will extract from | | | | 1) Squat |
| this session will pay for itself at the year-end club | | | | 2) Lateral Step-up |
| championship! | | | | 3) Reverse Lunge |
| If you need to lose excess body fat, then do it | | | | 4) Romanian Deadlift |
| with interval training and nutrition, not with long, | | | | 5) Step-up |
| slow, boring cardio. That takes too long and does | | | | 6) Split Squat |
| nothing for golf fitness. | | | | 7) Single-Arm DB Row |
| It is mandatory that you have an assessment | | | | 8) Wide-Grip Seated Row |
| and address any injuries, imbalances, inflexibility, or | | | | 9) Standing Cable Chest Press with Rotation |
| other concerns before you move on with a | | | | 10) One-arm Elevated Push-up |
| strength and conditioning program. The right | | | | 11) Rotator Cuff External Rotation |
| professional will help you address the cause of | | | | 12) Y's & T's |
| injury, rather than just treating the symptoms. | | | | Don't use all of these exercises in the same |
| Low-back pain is also extremely prevalent in | | | | session. This is merely a list of exercises that you |
| golfers. If you have low-back pain, you must see | | | | and your trainer may want to include in your |
| your doctor and have them refer you to the | | | | conditioning program. |
| appropriate professional. Fix your lower back | | | | With the right program, you can become |
| before you start swinging your golf club at | | | | stronger, more flexible, fitter, and have more |
| speeds of up to 90-100 miles per hour! | | | | power than your opposition. A well-conditioned |
| You may also wish to discuss pre-game | | | | golfer will also have that "psychological advantage" |
| preparation with your movement therapist or | | | | being at the "top" of their game and has a |
| Strength and Conditioning Coach. Like sprinting, | | | | greater chance of setting personal bests. Good |
| golf is an explosive sport and demands thorough | | | | luck! |