Golf Exercise Options
There are two ways to access all the exercises we have here at Fitness For Golf:
- Through the Golf Specific Programs which are programs that have been tailored specifically for golfers like you and
- The Golfer’s Private Collection which is a collection of private exercises specifically for golfers.
Golf Specific Programs: Exercise programs for every level of play. Follow them step-by-step…
Golfer’s Private Collection: Pictures and exercise instructions are located in your private library…
Golf is explosive in nature and places considerable stress on the hips, back and shoulder joints. This often leads to a variety of swing-related injuries. Numerous studies have shown that golfers can improve their muscle strength and flexibility, increase lean body weight, and increase their club head speed using weight training.
When you compare today’s professional golfers, both men and women, to golfers of the past, they are faster, more flexible, and more powerful than ever before. They are more aware of the functioning of their bodies and look to all aspects of fitness to increase their level of play.
Optimal body mechanics including postural conditioning is just as important for the amateur golfer as it is for the pro. Look to strength training to have a positive effect on power production and protection from injury by strengthening the muscles involved in the swing, you can move the trunk and arms faster, more forcefully and with a higher degree of coordination. The result will be an ability to generate greater club head speed, producing greater force on impact and increasing your hitting distance.
Being fit for golf is more than just hitting the gym and pumping iron. It’s a commitment to a overall well-rounded healthy lifestyle. In the Functional Fitness For Golf section you will discover the four essential components to achieving real Golf Fitness
Functional Fitness For Golf: Follow this golf specific golf exercise continuum and achieve amazing results. This is the future of golf…
Questions & Answers
[toggle title=”What type of training works best for golfers?”]Instead of using traditional weight training machines, golf conditioning experts use the concept of functional fitness when training elite level golfers. We are no longer just concerned with simply increasing the strength of a muscle group, but more importantly, integrating the demands of golf and the movement patterns which intentionally incorporate balance and proprioception (body awareness) into training. Functional fitness programs aim to specifically introduce controlled amounts of instability so the golfer is forced to create or regain his own stability. Since golfers rarely play the game on a stable surface, meaning they could be in sand, with an uphill lie, or in the woods, it’s important to continue challenging the golfer through various modes of functional training. In fact, a golfer’s display of strength in conditions of instability is actually the highest expression of strength. There are many cookie cutter golf conditioning programs which suggest you use machines and only work single joint movement patterns. These prove to be inferior training methods because at no point in the swing are you sitting down and isolating a single muscle group. Therefore, there is no function created in the exercise and no carry over to your actual swing. [/toggle][toggle title=”How many sets should I perform?”]For those of you who have previous training experience, I challenge you to a very different thought process. While you will be performing sets and reps with these exercises, each continuum will take you to a different sequence of sets, reps and tempo. In traditional weight training programs, repetitions between 1 and 8 with heavy weights produce maximum strength and power. Repetitions between 8 and12 produce muscle development and strength, and repetitions between 12 and 20 are targeted for muscular endurance. Since the exercises we will do at Fitness For Golf are functional in nature, you may find them particularly challenging to your stability. In some cases you will be only performing 4 or 5 repetitions and 1 or 2 sets. In other cases, you will be performing greater numbers of sets and reps. It will never be one set pattern. It will always be reflective of where you’re at in the exercise continuum. [/toggle][toggle title=”How long should I rest in between sets?”]The amount of rest time is always reflective of a person’s ability to successfully complete the exercises and their ability to recover. As you know, each time you exercise or exert yourself, energy is used. Once you’ve expended this energy, your body needs an appropriate amount of time to recover so it can make way for the next exercise or level of exertion. Typically, it takes 20-30 seconds to recover 50% of the energy you just expended. This is normally not good because it means you only have half the amount of intensity available for the next exercise. A 40 second rest would generate a 75% recovery and a full 60 seconds will yield an 85-90% recovery rate. Having said this, most of the exercises recommended to you will take a full 60 seconds rest (1 minute) in between sets. Careful and thoughtful planning has gone into each phase of your exercise programming. Each segment will reflect the goals of the phase and your current level of fitness. So, your rest periods will change as your programming phase and set of exercises change. [/toggle][toggle title=”How many days a week should I work out?”]Here is a great piece of information, I bet you didn’t know. Would you believe research tells us that the optimum training frequency for improvements in strength is three times weekly? In fact, it’s been proven there are NO significant differences in strength levels between three and five training days per week. Fitness For Golf recommends you perform certain tasks daily for the majority of week days. In some cases, you will be performing cardio work, some day’s intensive stretches and some days a mixture of different training elements. As always, your goals, ambitions and available time will dictate what you are able to do. [/toggle][toggle title=”Is it better to use machines, dumbbells, bands, etc.?”]There is always an ongoing debate regarding free weights vs. machines for strength training. While each can help you build strength there are definite pros and cons for each. Machines The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, variable resistance machines are generally preferred. They can be well suited for novice, senior and recreational athletes. For rehabilitating injured athletes, variable resistance machines are preferred. They provide a more controlled motion and specifically isolate certain muscle groups. Machines also allow you to track progress and provide objective feedback while increasing the protective participation of the healthy limb or muscle group. Free WeightsResearch has shown us that free weights promote quicker strength gains and they require more balance and coordination than do the weight machines. Free weights recruit more muscle groups than variable resistance machines, which tend to only isolate specific muscles. Free weights are also more versatile than machines because they allow for more variations in range of motion. Free weights require balance, and they tend to promote more activity of the joint stabilizer muscles. Finally, they are considerably less expensive than most of the machines on the market. You can perform a complete strength training routine with a few dumbbells, and a little imagination. Regardless of these basics, there is still one more variable to consider. What is best for golf? This is where functional exercises come into play. These types of exercises mimic the demand requirements of the sport. The goal is muscle strength gains and joint stability within the confines of the environment of play. So, when you exercise with standard gym machines, you”re locked into a fixed position. A belt, bar or padded seat keeps you stable while you perform a simple motion–one meant to exercise a single muscle. This, of course, defeats the objective of improved performance in golf through training. [/toggle][toggle title=”Why is the Swiss Ball integrated into so many exercises?”]Swiss balls are an effective training tool for increasing strength, improving joint and body stability and increasing joint flexibility. The ball’s round surface allows activation of the core stabilizer muscles. The unstable surface forces the body to adapt from moment to moment producing better balance, coordination between muscles and, ultimately, greater stability. It can be suitable for people of all ages and activity levels because there are many progressions for each exercise. It can effectively and safely work essentially every muscle of the human body through a full range of motion with or without external resistance. The body’s core is the foundation for all movement, so strong arms and legs without proportional core strength is counterproductive. The Swiss ball is a natural training tool for most athletic endeavors and, in particular, golf. [/toggle][toggle title=”How do I train for better balance?”]There are many training tools available to help achieve better balance in your golf swing. The most effective way to improve balance is by training the core musculature. Any time you put yourself in an unstable environment through the use of balance pads, Swiss balls, or various other balance training aides, you increase your body’s awareness and balance. As golfers make their way through the exercise continuum they will progress from simple to more complex exercises. Other exercises will progress the golfer from shifting weight from one foot to the other, and from known to unknown training elements including single leg strength training. [/toggle][toggle title=”What is a functional exercise and why is it important to golf?”]Exercises used to improve golf performance should meet two basic requirements. First, the body should be forced to maintain its
center of gravity over the base of support. Secondly, the exercises should be based on movement patterns specific to golf. This is why the majority of golf fitness experts do not recommend machines because they do not meet these requirements. Functional exercises are multi-joint and multi-plane. This means they reflect the golf swing and the demands of the game. Some examples of exercises which are golf specific include lunges, single cable rows and Swiss ball back extensions. [/toggle][toggle title=”Can you explain the core muscles used for golf?”]Your body’s “core”, the area around your trunk and pelvis, is where your center of gravity is located. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine. The core is the power zone. It is where all movement begins. A well-developed core allows for improved force output, increased neuromuscular efficiency, and decreased incidence of overuse injuries. A weak core can make you susceptible to poor posture and injury. Many of the exercises recommended will be core strengthening. In other words, you will be working your muscles from the inside out. [/toggle]
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