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
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
VIDEO - Leg
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
State University Abdominal
SLIDE SHOW : Core
Upper Body Strength
State University Upper Body Training Program
VIDEO - Bench
Chest Press - this exercise can just as easily be done on
VIDEO - Tricep
VIDEO - Bicep
Total Body Workouts
Building As We Age [CDC] - this is a great program with progressive
stages that works all parts of the body; including the grip.
In just a few weeks of specific golf strength training you can
expect to notice a difference in how your swing feels. Hitting
with your driver will feel effortless, almost as though you are
only giving it 85% of your maximum effort. And with that, you
get the greatest amount of carry on the ball.
What has happened is that the power outputs of your body are
now so much greater than before, so you no longer have to swing
with 100% effort. And that means better driving and less risk
Yoga For Strength
Yoga, done correctly takes an immense amount of strength and
co-ordination. As it requires engagement of every muscle of the
body to give the proper technique, I find it a valuable exercise
in not only building strength but also body awareness.
Some of my favourite yoga poses that add strength and club head
- Abdominal Press Downs
- Abdominal Press-Downs with Crunches
- Extended Table Pose
- Locust Pose
- Abdominal Oblique Pose
- Hand to Foot Pose with a Strap
- Hand To Foot Pose