Golf Specific Strength Training

Would you expect the grinder on the winch of an Amercias Cup racing yacht to do the same training as a F1 Racing car driver, or a swimmer? No, of course not.

It is important that your golf strength training exercises are specifically beneficial to your golf swing.

Cross-Specific Training for the golfer uses strength training exercises that train the entire body [muscles, nerves and skeletal] to the positions, movements and physical requirements of the golf the swing.

Your aim is transfer-of-training effect onto the course. Developing strength in the big muscles of your legs, hips, and core to execute the golf swing can be done at home, 15-20 minutes three times a week.

When looking for golf training programs, I am more interested in attaining overall body fitness and strength rather than the body building exercises commonly found on Muscle Building Websites. The following programs offer a sampling of good strength training programs that have been developed by general fitness professionals.

Lower Body - Legs And Hips

The lower body needs to be strong enough to brace yourself during the swing, without letting the hips slide. It also needs to be strong enough to control the sideways shift of weight, without undue rotation of the knees. Many knee injuries with golfers result from poor technique, which in turn is often due to lack of lower body strength and co-ordination.

Georgia State University Lower Body Strength

VIDEO - Leg Press

Strengthening The Core

The core refers to the 29 muscles around your trunk and pelvis; where your center of gravity is located. A strong core gives you:

• Increased protection and "bracing" for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for your golf swing

Georgia State University Abdominal Exercises