Thanks to players like Tiger Woods, golf is becoming one of the fastest growing sports among all ages and genders. Besides natural skill and countless hours of practice, more and more players are participating in a golf-specific exercise program to improve their game. Years ago, golfers would not even consider lifting weights because they feared they would "bulk up," which would affect their flexibility and impair their swing. But today, golfers realize that following a golf-conditioning program that includes strength training, cardiovascular training and flexibility work will actually improve their game.
Strength training is one key component that increases muscular strength and power, which enables golfers to increase the rate in which they swing and therefore lengthen the distance of the shots. Training muscles involved in the golf swing, particularly the lower body and torso muscles, helps to hit the ball a greater distance.
Performing eight to 12 repetitions of the exercises listed below, three days a week, will help improve your golf swing:
- Abdominal curls
- Assisted pull-ups
- Biceps curl
- Chest flies
- Chest press
- Lateral raise
- Lat pulldown
- Leg curl
- Leg extension
- Leg press
- Low back extension
- Neck flexion and extension
- Triceps extension
The second component to a successful golf-conditioning program is cardiovascular training, which helps improve stamina and increase the energy needed for a long round of golf. To improve your cardiovascular conditioning, perform 30 minutes of exercises such as walking, biking, swimming, three to five days a week.
The final component to a successful routine is flexibility training. Being flexible, particularly in the shoulders, torso, low back and hamstrings, will allow you to have a more fluid and powerful golf swing. Always warm up before stretching and never stretch a cold muscle.
Success on the golf course has a lot to do with practice, but if you add strength, cardiovascular and flexibility training to your regimen, not only will you see improvements in your golf score, you also will improve your health. For more advice on a golf-conditioning program, seek help from a certified personal trainer.
Deborah Plitt, C.C.S has been in the health and fitness industry for 13 years. She has owned her own home-based personal training business for seven years and has been the Assistant Director of Conway Hospital Wellness & Fitness Center for five years. Deb is certified as a personal trainer, group exercise instructor, water aerobics instructor, weight management consultant and is an expert in arthritis and exercise. Deb is also an ACE faculty member and a member of the Life Fitness Academy.
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