Make no mistake about it, golf is a sport and requires a certain amount of athleticism. That said, there are certain aspects of playing golf that can be improved through targeted exercise. Most of these exercises are designed to improve overall performance, while others are designed to help prevent injury.
The golf swing
While walking and climbing on a golf course with a bag of clubs slung across your back provides a decent workout in and of itself, it is the golf swing that tests the limits of what the human body can do. Many golf experts will be quick to point out that the golf swing is kinetically opposite to how the human body normally works. To create a good golf swing, a golfer has to retrain his body to go against convention.
Golf training tips
The exercises that will benefit a golfer the most focus on strength and flexibility. Strength exercises will target the arms, legs, and back, while flexibility-enhancing exercises will target the joint areas, i.e. the knees, hips, and shoulders.
Strength Exercise Tips for Golfers
1. The legs – The power in a golf swing comes from the rotation of the hips and the strength of the legs. Leg exercises such as leg presses and jogging will improve leg endurance and help the golfer maintain stability and better drive the ball. Additionally, exercises that target the hamstring will strengthen that muscle and help prevent injuries that could occur when going up and down hills or in sand traps. Remember, you are not looking to build mass, you just want to tone your muscles.
2. Arms and wrists – The best exercise for arms and wrists would be dumbbell curls. To avoid mass accumulation, you may want to use lighter weights with more repetitions. Any type of isometric arm exercise would also be helpful.
3. The back – The golf swing puts a lot of torque on the lower back. The best exercises for the lower back and stomach muscles would be waist curves and abs. By varying the speed of these exercises, you can help tone your lower back muscles without building mass. This also improves flexibility and helps prevent injury.
Flexibility Exercise Tips for Golfers
1. The knees – During your golf swing, your knees should move from side to side. Any type of pivot exercise will help tone the muscle around the knees, helping to keep them stable.
2. The hips – The most important part of your body during the swing is your hips. The rotation of the hips. it will dictate how you get to the ball on the downswing, which determines whether or not you can control its direction. Any isometric exercise that tones your core should help give you the “core” strength you need for a steady swing.
3. Shoulders – The range of motion limitations of your shoulders will be tested with a golf swing. Exercises that emphasize circular motion of the arms will help keep your shoulders flexible and stable during the swing.
The warm-up
Between walking and swinging golf clubs 200-250 times per round (practice exercises included), every part of your body will be used and tested throughout the day. As with any other physical sport, it is important that you stretch key parts of your body before lifting a golf club. You can mimic a good warm-up routine by practicing the same routine before any workout you use to improve your overall golf performance. A good warm-up is the key to preventing injuries that are sure to ruin your golf day.