***NOTE: This post was originally written in February of 2013***
Recently I gave a brief golf fitness presentation designed to help people learn various fitness practices that would improve their swing and consistency throughout the round. The presentation was a lot of fun and I think the participants found it to be pretty helpful. I’ve summarized the points below into 5 easy tips you can implement into your workout routine that will improve your golf game.
A golf presentation was the perfect setting for me to reinforce my obsession with posture! I even have proof! The Titleist Performance Institute agrees with me (yep they called and asked 🙂 ) read this:
From TPI: “When viewing your posture at address on video, trace the curve of your spine. If you’re a right-handed player, and you see an S, it’s time to get to work. A C-posture can be the result of having tight pectoral or chest muscles and having weak scapular muscles (i.e. muscles in your upper back between your shoulder blades). An S-posture has those elements and also includes hypertonic (or tight) low back muscles, tight hip flexors, and weak abdominals.”
NOTE: That photo down and to the right is me practicing at the range in 20 degree weather…with my GREAT posture that I learned from working out correctly! 😉
- Ideal posture is the best way to generate power, speed, and fluidity during any movement, especially a golf swing.
- Promotes healthy back during the swing, minimizing risk to the low back
- Joints are used properly when lined up correctly which reduces risk of injury and allows you to have proper swing mechanics
- Muscles are used properly when lined up correctly which allows you to generate the most power
- Practicing posture while exercising will help you incorporate it into your golf swing!
Being inflexible can inhibit your swing mechanics and therefore the power & club head speed you are capable of generating. That’s why including a regular stretching routine can improve your swing. You’ll be able to rotate more effectively, transfer your body weight from back to front, and finish well. During the golf swing there are a lot of different muscles used, a basic home stretching routine would include stretches for the:
- IT Band
- Hip Flexor
- Lower & Upper Back
Core strength is crucial for generating rotational power, maintaining posture, and transferring lower body strength to the upper body and through the club. Developing core strength can be tricky as sometimes people unknowingly use their lower back muscles instead of their abdominal muscles (deep and surface). Some basic core exercises you can do are:
- Crunches with a twist
- Crunches on a ball
- Side Plank
- Plank with a twist
It seems obvious that overall strength will improve power and club head speed generated during your golf swing. Focus should be first on developing strength in the large muscle groups such as the glutes, quads, hamstrings, chest, and lats. Strengthening the forearms will also help you generate power and maintain proper position with the club throughout the swing.
Having cardiovascular endurance is the secret key to consistency throughout the round. Being in good cardiovascular condition will:
- Reduce general fatigue that can cause your swing mechanics to degrade
- Improve mental focus and stamina throughout the round by reducing distractions caused by fatigue
- Allow you to play more consistently for a greater number of days in a row
If you would like help developing any of these areas and would like to focus specifically on golf or if you are interested in joining a newly forming golf fitness group, send me an email to email@example.com and we can set something up!