Golf Workouts That Will Improve Your Game Tremendously. Golfers often seek to improve their game by buying new equipment, playing more golf. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use. It is actually a reflection of our body’s physical limitations. Bonus: Download a free infographic which summarizes the content of this article in a short and easy- to- read format.
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It's perfect if you want to read this later! How can someone expect to drive the ball further or have a consistent swing when his or her body lacks the proper foundation to swing the club and play the game?
That is purely impossible. When golfers thought about improving their game, most likely the first thing that came to mind is to play more golf, take more golf lessons, or buying new pieces of equipment. However, we often neglect one other important aspect of the game: your physical abilities. Although it may not seem like it, especially for those who never played, the game of golf is very physically demanding. For example, we all know how swing speed is extremely important to lower your handicap, and although technique will also play a huge part, your physical limitations will be a bigger factor. When you are hitting a wall in your performance, you should always look to the two different aspects: technique and physique. It's true that accuracy and on- point hits are bigger factors in determining distance, compared to how hard you are hitting the ball.
However, the difference will show itself when you are facing a player with a similar accuracy, but better strength. Even for those who are not playing competitive, physical workouts will still have its benefit.
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Warming up regularly, as well as doing some strength and flexibility training in- between your golf games, can dramatically reduce the risks of injuries. Don't forget another obvious benefit: you will be healthier than ever. What you will learn in this post.. Why you absolutely need to warm up before playing golf and how to do it right.
How to properly exercise to minimize injuries and develop muscles used for the golf swing. What specific workouts you'll need to do and how often to grow specific muscle areas. How to use equipment to accelerate your body muscle and use it to improve your game.
How to cool down after you've played golf. This article will be a little different than usual, as we will discuss the physical aspect of golf. We will have an in- depth discussion of the importance of warming up and cooling down before and after your golf game, both for injury prevention and enhancing your performance.
The idea is to provide you with a workout routine that you can apply before every game. They both are anaerobic activities that involve a very explosive movement in a relatively short amount of time. Yet, we will always see sprinters warming up before they compete or even train, but it is not as common in golf.
Obviously, warming up will significantly eliminate the risks of injuries, as with any sports. In golf, the risks for injuries are very prominent, because the movement throughout the activity is focused.
The explosive movement of your back, neck, shoulders, and arms is very injury- prominent and preventing it is very important. If the thought of getting an injury doesn't bother you, the other one might: warming up for just 5 minutes can significantly enhance your driving distance by up to 4. And it's not only a gain in distance, proper warming up can dramatically enhance your performance on all fronts.
Tiger Woods has shown the world how his fit physique and ripped abs can dramatically improve his performance, and look how rare he was injured during his peak. That is a result of an effective workout routine. In the more recent years, Rory Mc. Ilroy has proven that the same approach definitely works. If you are looking to improve your game, or you have just hit a performance wall recently, maybe getting in a better shape will be the answer.
For those who are interested in the technical details and know- hows, here is a nice and detailed medical journal from US National Library of Medicine. How can golf workouts help my game? MORE FLEXIBILITYHEALTHIER BODYGAME DISCIPLINEProper golf workouts will allow better muscles mobility, which in turn, will allow better movements as you make your swing. Hip and spine rotational flexibility, easier arm stretches, and greater flexibility in the legs are the keys for better and faster swing. Remember, that for any sport, health is the ultimate goal.
A healthier body will also indirectly affect your performance and will allow you to have more fun on the golf course. Doing proper golf workouts regularly won't only improve your physical state, but also your mental strength. Some might argue that mental discipline is just as important, if not more than physical strength and technique in golf, and challenging yourself for a regular workout regime will surely show its benefits. How long and how often should I exercise?
The ideal workout regime for a golfer is 3 to 4 times a week. During off- seasons, if you are a competitive golfer, you can increase the intensity of the workout. It can serve not only to maintain your current condition but also to improve your strength and flexibility for the upcoming season. Ideally, your golf workout regime should also be balanced with swing and accuracy training. Min workout time.
Max workout time. Here is an example: golf workout every Monday, Wednesday, and light workout on Fridays with Tuesday and Thursday being resting days. This way, you can hit the golf course or driving range on Saturdays or Sundays without any problem. What are specific body areas I should focus on?
Based on what we have discussed so far, we have established the fact that your emphasis for your golf workout regime should be preventing injury and improving your swing. Before we can answer this question, let's first see the common problems associated with swing, as pointed out by the Titleist Performance Institute: Alteration of Posture. TPI claimed that 6. The blame is often given to the player's own habit, but in reality, lack of muscle flexibility and strength to support the posture can be the actual culprit.
Flat Shoulder Plane. Here, the shoulders cover more horizontal movement than the spine. The cause is obvious, for those lacking strength training, back and shoulder muscles are often the weakest. Even more, the strength between both muscle groups can be significantly imbalanced.
Early Extension. A whooping 6. Here, your hip and spine extend or straighten too early. Again, back muscles are the culprit. Early Release. 55. Strength training of the arms and wrists will tremendously help with this problem.
Over The Top Motion. Here, the club is thrown too wide, outside of the intended swing trajectory. Thus, the club head approaches the ball from outside to the inside. The culprit? Yes, most probably just habit. But ever thought that it is simply because your arms can't support the club weight?
With those problems in mind, here are some physical causes that most probably will relate to the problem. Lack of core strength and stability. Imbalance between upper and lower body strength. Inadequate flexibility in hip and spine. Not enough strength in your legs and thighs to support your swing.
Overall lack of abdominal strength. Lack of arms and wrists strength and flexibility. Bad overall posture.
With that in mind, the golf workout should attempt to fix that mistake, by focusing the workout on your arms, wrists, hip, back, legs, thighs, abdominal, and core muscles. Do I need to be in good shape to complete a golf workout? Definitely not, after all, the goal of the golf workout itself is to improve your shape. You can start with any condition at all, and adjust your regime according to your current strength level. You can use a basic assessment test to determine your current condition such as: Pelvic tilt and rotation test.
Overhead deep squat test. Trunk rotation test. Toe touch test. Wrist extension. You can check out the full list of example assessments by Titleist Performance Institute he.
You can also decide whether you will need to focus on a certain muscle group more than the others. After you have done the regime for 4- weeks, you can do another assessment on whether your body have improved, and adjust your regime accordingly. So the answer is no, you can gradually increase the intensity and length of your workout as you proceed, even if you start with a really bad shape. Do I need equipment to complete a golf workout? We have chosen exercises that will only use accessible equipment, such as kettle bell, dumbbell, and swiss medicine ball, which is relatively affordable and widely available anywhere.
If that is still an issue for you, you can adjust the workout for free- weight alternatives and stretches. However, the results might not be as ideal, or at the very least, you will achieve the same result in a longer time period.
A gym membership, preferably with a professional trainer will definitely be beneficial, except if you already have a home gym. Gym memberships are getting more affordable nowadays, and there's no harm to apply for one. Should I exercise indoors or outdoors?
As most of the workout will require easy to carry equipment, you can do the exercises both indoor or outdoor. Why do I need to cool down after playing golf?
Cooling down is very important after any sports to prevent injuries, which in turn will allow you to play more golf in the end. The aim of a proper cool down session, usually with gentle cardio exercises and static stretches are to relax your strained muscles and gradually decrease your heart rate, as well as your body temperature. After a golf session, the body temperature and heart rate can be quite high, and the stress of several muscle groups can also be very high, due to the explosive motions. Without a proper cooldown, it can not only lead to injuries, but also unwanted diseases.