Strengthening Exercises for Golfers

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In any kind of sports, it is important to have exercise. Proper exercise will give you the strength and endurance you need to sustain your game. Maybe you are shocked to know that you still need to exercise to maintain your good posture in golf. Golf is widely regarded as an old man’s game, slow paced and not very physically exerting. However, golf has also some physical aspects. One of these is explosiveness in the golf swing. This moment of explosiveness places considerable stress on your body. If you are not strong enough, you can suffer some game limiting injuries.

Why do you need to increase your strength?

You can improve your golf swings by adding an appropriate strength and stretching exercises around your game. As you increase your strength and flexibility, your fitness levels will increase and your game will improve. You will start hitting further with less effort as your swing speed increases and becomes smoother. That is why it is important to build a good strengthening routine to be able to achieve your fitness goals in golf.

Muscles operate within a certain range of flexibility. When they are relaxed, they can be lengthened further. A workout routine that focuses on your muscle control will increase your power and will also reduce the risk of injury.

Example of a Strength Training Program

Below is an example of a simple strength training program which you can do at home. Dumbbells are used for more convenience. You can do the program over 3 non-consecutive days per week. You will only need 25-30mins for each workout. You should start with a weight that you can lift for 8-12 reps. when you have finished the 12th rep, increase the weight by 5% and complete one more rep using good form throughout.

Exercise Muscle Targeted Result
Step up Quads Power production
Lunge Hamstrings Power production
Squat Quads, hamstrings, glutes, core Power production
Back Extension (Bodyweight) Erector spinae Force transfer-lower to the upper body
Trunk curl (Bodyweight) Rectus abdominis Force transfer- lower to the upper body
Bench Press Internal obliques, external obliques, pectoralis major Force transfer- lower to the upper body
Single-arm Bent Row Latissimus dorsi Swing action
Lateral raise Deltoids Swing action
Standing curl Biceps Club control
Overhead triceps extension Triceps Club control
Wrist curl Forearm flexors Club control
Wrist extension Forearm extensors Club control

 

Here are some notes to remember:

  • Perform each repetition as controlled as possible. If you are struggling to keep form, the weight could be too much, reduce it and start your set again.
  • Perform 12 reps and increases the weight 5% on the final rep.
  • Perform each exercise for 1 set in every workout.
  • Workout 3 times a day on non-consecutive days to give your muscles a break.
  • Workouts should take between 25-30mins and no longer than 45mins. If you are taking longer than this for the exercise above, you need to reduce your rest time between exercises.
  • Keep a training log of your progress, noting the extra weight you lifted at the end of each set.
  • Increase your starting weight every week by 2.5kg on each exercise

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