Golfing is a sport (yes, I actually said 'sport') that often overlooks the benefits of strength training. Most people believe that golfing is a "do it, if you want to get better at it" sport, and those people will always be limited in their maximum potential. Don't get me wrong, I am not saying that you won't get better by the repetitive nature of golf, but you can reach beyond that limit with the proper resistance training. Do you think Tiger became the best by hitting 18 holes all day long? Hell no! He trains OFF the green, with a purpose. If you train properly in the gym, with the goal of improving your golf game, you will add many yards to your drives with a more explosive and accurate swing. Now how the hell do we do this?

The first thing we need to do is make your program convenient and fit into your busy schedule. Not everybody has the luxury of being retired, or filthy rich, and being able to go out golfing and to the gym whenever we want. Many exercises we can do at home, when it is convenient, and others we will need access to equipment that is at the gym.

STRONG IN THE GYM = STRONG ON THE GREEN

Golf is all about technique. Once technique is mastered, it is all about strength. Strength doesn't necessarily mean how much you can bench press or squat, it can also mean your ability to deliver a fast, strong, accurate hit to the ball. If your muscles used to deliver this hit are strengthened, what do you think is going to happen when you hit the ball? Yep, it'll be stronger and harder. Men will sometimes be up to par in the strength, but lacking in flexibility. Women usually will benefit greatly with increased strength, and may be up to par on flexibility. Many muscles are used in the typical swing, so we will be doing some compound movements that require many muscles to work at the same time.

WORK THAT CORE!

Your core is the foundation of all movement in the body. Without a strong core you will not have a strong swing, PERIOD! This movement involves all of the major muscles in our core including the abs, low back and obliques. This exercise uses a stability ball which most gyms have, or you can buy at most stores now. In these exercises the actual range of motion is exaggerated to get the full possible range of motion and a stretch in the rectus abdominus. Do 15-20 in a slow and controlled motion without letting your butt drop. If you are doing these right, you will feel like someone is holding a blowtorch on your midsection. 2-3 sets is sufficient.

 

WORK THOSE LEGS!

Strong legs and hips are crucial in having a strong swing. Watch any pro's swing, and watch their hips. They are tight and powerful rotations that assist in the swing and give all the power. This exercise is all about stability and working all those small muscles that are used in the swing.

Squatting is probably the best lower body exercise you can do, as long as form is correct. Do not try to lift too much when you start and keep the movement slow and controlled. Follow the diagram below and push for 10-12 reps, 2-3 sets.

 

WORK THOSE ROTATOR CUFF MUSCLES!

Here is where most people have the most difficulty. You use your rotator cuff muscles in a swing and want to make sure you are prepared. These muscles are weak and generally have little endurance. Have you ever thrown a football or baseball with a friend, only to have a achy and sore shoulder the next day? Probably. Here we are doing some exercises that target this area, and lots of volume to get prepared for the repetitive hitting of the ball. These illustrations are self explanatory in how to do each one. Use a slow and controlled movement on each. Do 2 sets of 20 for each side of the body, and each exercise. Try do do these at the end of a workout, or on a day that you are not golfing, since you are fatiguing and working your shoulder stabilizing muscles. You could potentially be opening yourself up to injury if you try to swing a club, or do a shoulder exercise while the stabilizers are tired. Do these at night or on a day which you know you wont be golfing for a day or two.

 

HITTING THE GREEN

Here are some basic stretches you can do at home, especially if you have been sitting at a desk all day or just got out of bed in the morning, to get your body ready for the twisting and turning that golf requires.

STRETCH THAT CHEST AND SPINE!

To get into this starting position find a chair or bench that will allow your legs to be at about 90 degrees, and place a small rolled towel under the arch of your neck.

Rotate your arms up as shown. If you have a pinching sensation, elevate your arms by folding a towel and placing it under each arm to bring your arms above the ground 1-2 inches.

STRETCH THAT TRUNK!

Start with your knees in the normal "sit-up" position, then rotate to each side with your knees staying together (as shown). Do not force these, let your leg's weight rotate your spine. Go slow and focus on the rotation of the low back. Hold these for 30-60 seconds.

STRETCH THOSE HIPS!

Lie on the floor with one food on the wall and cross the other as shown. Gently push your knee away from you, towards the wall. You will feel your hips and groin area stretch. Do both sides, holding each for 30-60 seconds.
This is a short article, with just the major areas covered. There are many training books and videos that can help your game. Also, there are personal trainers that are certified in Golf specific training. Ask your gym if any of your resident trainers are certified.

Good luck and happy swinging!

~B. Lester