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Golf training tips with specific strength and flexibility exercises for golf fitness

Make no mistake about it, golf is a sport and it demands 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 over your back provides a decent workout in itself, it’s 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 of how the human body normally works. To create a good golf swing, a golfer has to retrain their body to go against its conventions.

golf training tips

The exercises that will benefit a golfer the most focus on strength and flexibility. Strength exercises will focus on the arms, legs and back, while exercises aimed at improving flexibility will target the joint areas, i.e. the knees, hips and shoulders.

Strength Exercise Tips for Golfers

1. The Legacy – 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 strength and help the golfer maintain stability and drive the ball better. Additionally, exercises that target the hamstring will strengthen that muscle and help prevent injuries that can occur when going up and down hills or in sand traps. Remember, you are not looking to build mass, you just want to tone muscles.

2. The arms and wrists – The best exercise for arms and wrists would be dumbbell curls. To avoid building mass, you may want to use lighter weights with higher reps. Any type of isometric arm exercise would also be helpful.

3. The back – The golf swing exerts a lot of force 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 injuries.

Tips for flexibility exercises 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 muscles around your 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 your direction. Any isometric exercise that tones your core should help you gain the “core” strength you need to swing steadily.

3. Shoulders – Your shoulder range of motion limitations will be tested with a golf swing. Exercises that emphasize the circular motion of your arms will help keep your shoulders flexible and stable throughout your swing.

The warm-up

Between walking and swinging golf clubs 200-250 times per round (practice swings included), every part of your body will be used and tested throughout the day. As with any physical sport, it is important that you stretch key parts of your body before picking up a golf club. You can devise a good warm-up routine by practicing the same routine before any training you use to improve your overall golf performance. A good warm-up is the key to preventing injuries that will ruin your golf day.

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