Have you ever thought about fitness training for your golf? Ever thought it might benefit your game?
By Mike Davis, Physiotherapist, BSc
Meet Chris – he is a 65 year old retiree who has a passion for golf and he normally play 2-3 times per week-so he is extremely frustrated at present as he cannot get near the course and his grumbling low back is starting to play up on him as he has become more sedentary doing less physical exercise and feels his body is stiffening up. He is now worried that when he can return to the gold course he will struggle to play 18 holes with his low back pain and general increased stiffness.
Could this be you?
The benefits of golf fitness
- Injury prevention
- Adding speed and power to your swing
- More control over your swing
- Reducing fatigue on the course
The good news is that it doesn’t take an enormous amount of time to see these kinds of results. If you work efficiently, you can see noticeable improvements with as little as 20-30 minutes 2 times a week. Who wouldn’t want to hit the ball farther, prevent injuries, and improve your swing?
Injury Prevention
The most common injuries for recreational golfers can all be reduced or prevented by strengthening your body and warming up properly.
Typically recreational golfers will have lower back issues, tendinitis, and muscle and joint pain throughout their body. The golf swing can put a great deal of stress on your body, and if you lack the proper strength and flexibility there is a greater chance you are going to experience pain or injury. There is nothing worse than having to take a forced break from golf because your body is not cooperating.
One of the best things you can do before your rounds or practice sessions is to perform dynamic warm ups. The classic static stretching routine has mostly been disproved to prevent injury. If you want to find out how to do this properly you can join our program of classes. Many injuries can be avoided by simply getting your body ready properly beforehand.
In terms of golf fitness, a workout routine can absolutely reduce your chances of injury. When your muscles are stronger they will protect your joints from all the pressure the golf swing exerts on them. Having strength in your lower body, core, and upper body serves as an insurance policy that will keep you on the golf course longer with less pain.
Adding Power to Your Swing
Did you know that over 70% of the power in the golf swing comes form the hips and trunk? So if you just try to swing harder without doing any kind of proper golf fitness routine incorporating lower limb and trunk strengthening exercises, then it is likely you will either injure yourself or harm the quality of your swing. This is where fitness and conditioning can really help. When you increase your overall strength and flexibility then it will be easier for you to add swing speed.
Control Too!
Hitting the ball farther is great, but you also want to keep it in play. The golf swing is an extremely complex movement and requires control of your body to see success. This is probably the most underrated benefit of taking on a golf fitness routine.
Many golfers are unable to make smooth, effortless swings because their bodies are extremely tense on the course. Some of these players might already be strong, but they don’t know how to translate this strength to the golf swing. Learning to do controlled strength exercises that are focused on golf can help. One of the main techniques that I advocate for golfers who are doing strength training is to learn how to do everything in a controlled, but a relaxed movement.
This means not gripping too tightly, engaging muscles all throughout your body rather than just one spot, and being efficient with the energy you expend.
Don’t Forget About Cardio
Cardiovascular workouts should absolutely be a part of your golf fitness program, but not necessarily the traditional methods. The fitness world is starting to shift to High Intensity Interval Training (HIIT). This method uses quick, intense bursts of exercise followed by short recovery periods. If done properly you can burn more calories in 15 minutes than you would in 60 minutes with a traditional cardio exercise like jogging.
These workouts are actually more beneficial to your golf game because they can build strength, increase speed in your swing, and increase your stamina. You are teaching your body to turn off and on, which is similar to what occurs during a round of golf between shots. As an additional benefit, you won’t put the same wear and tear on your body that an activity like running can do over time.
If you are walking the golf course, our cardio workouts will reduce the amount of fatigue you may experience during your round. Have you noticed yourself or other golfers huffing and puffing towards the end of their rounds? It will almost certainly negatively impact their performance on the closing holes. The great news is you can achieve all of these benefits to your physical health within the comfort of your own home!
So if you are a keen golfer and are concerned about returning to the course both injury free and able to enjoy your round rather than struggling through those closing holes then do get in touch with us at Bodies Under Construction to see how we might be able to help you!
Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation.
Leslie is the founder of Bodies Under Construction Clinics situated in Berkshire and London. A specialist Private Physiotherapy Practice for People of all ages, but especially those in their 30’s. 40’s, 50’s and 60’s and beyond, who want to keep healthy and active.
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