My clients often ask me what they can do to improve their golf game. They want to finish with the lowest score possible and achieve the best distance when hitting the ball. Many of them have taken golf lessons, but the lessons were more about technique than total-body conditioning. While golfers can learn form and technique through lessons, they won’t gain the physical conditioning needed to truly take their game to the next level. Follow the conditioning tips below for a better golf season.
Increase your flexibility
Greater flexibility increases functional range of motion, prevents muscle soreness, reduces the incidence of low back pain, and improves posture and muscle symmetry. With respect to golf, flexibility helps you achieve a longer backswing, develop a full and balanced turn, and gain the range of motion necessary for a smooth takeaway to the finish.
TIP: Make time to stretch daily, particularly before and after exercise. Prior to tee time, stretch specifically your shoulders, legs, torso, arms and wrists to prevent injuries. An exercise ball is an excellent tool for golf-conditioning stretches, as are light resistance bands.
Start strength training
Weight and resistance training slows muscle loss, reduces body fat, alleviates low back pain, builds bone density, increases muscle tissue and improves posture. In relation to your golf game, strength conditioning reinforces and stabilizes the upper back muscles for the backswing through to the finish, develops torso strength and stability for the turn, reinforces the shoulder complex (a grouping of three bones) to bring the club overhead and strengthens the wrists and forearms for proper gripping.
TIP: Work all the major muscle groups two times a week using
free weights or machines. Add to your routine some core strengthening exercises (these can be done several days a week).
Don’t forget cardio
Cardiovascular conditioning promotes a healthy heart and lungs, building endurance and stamina. It also prevents fatigue—which, in golf, could be the difference between playing nine holes or a full 18.
TIP: Aim for 30 minutes of cardiovascular exercise three to four times per week. Try running, swimming, fast walking, cycling or other aerobic activities. Learn your target heart rate (try www.mayoclinic.com), and work within your range for optimal benefits.
3 Simple Conditioning Exercises
Forearm and wrist
Hold a 20-lb weighted bar at your chest, upper arms and elbows by your sides. Press bar down slowly. Bring bar back up to chest level and repeat 12 times, 2 to 3 sets. (You can also try the forearm stretch on page 17.)
Shoulder/rotator cuff
Hold one end of a small workout or hand towel behind the head, with other hand behind the back, and pull up with one hand. Hold this for 5 to 10 seconds, then pull down with the other hand and hold 5 to 10 seconds. Repeat 2 to 3 times. Switch hands and repeat.
Lower body
Lying on your back, place a large exercise ball under the legs, knees bent. Slowly rotate hips to the right and hold for about 5 seconds. Repeat on the other side and hold. Rotate to each side 3 times. Stretches the hips and hamstrings and strengthens the core.