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