Overuse injuries are common in golf, according to the National Golf Foundation. Many injuries relate to poor swing mechanics and poor fitness level. Indeed, the golf swing is both an unnatural movement and a complex one that places strain on the low back and shoulder joints, advises Wayne L. Westcott in "Effective Sports Conditioning Programs." While golf is more of a skill-based sport than one requiring strength, some aspects of golf, such as driving, entail powerful movement. Folks who want to avoid injury and improve their game can use several types of workouts.
Strength Training
Strength training will advance your golf game. Exercises that work best include the chest-cross over, lateral raise, pull-over, biceps curl, lower back and abdominal curls, triceps extension and leg press. Start slowly, with 12 repetitions of these eight exercises. Lift 70 percent of the maximum weight you can move. Do three weekly workouts for up to 25 minutes, advises Westcott. Adjust your program every three months. Advance to 10 repetitions of 10 exercises, moving 75 percent of your maximum resistance in the second phase. Add an exercise to work your forearm as well as a neck extension and flexion exercise. Do eight repetitions of 12 exercises at 80 percent of your max in the third phase. Add leg curls and leg extensions.
Endurance Training
Cardiovascular exercises will improve your endurance and help you play golf better--especially if you walk rather than using a golf cart. Walking is actually better for your game than the cart, advises Kelly Blackburn in "Exercises for Elite Golf Performance." It keeps muscles supple and warm. Sitting in the cart, on the other hand, compresses your spine and adds to low back irritation. Golf will burn about 200 calories an hour, and you'll log several miles when you play 18 holes. Train at least two days a week, and utilize as many types of cardio training as you can, such as jogging, a stair-stepper, elliptical trainer or bike. Interval training, in which you alternate bouts of higher and lower intensity exercise, works best, Blackburn advises.
Yoga
Practicing yoga will make your golf game better, according to "Yoga for Golfers," by Katherine Roberts. Yoga offers many poses that work muscles used during the golf swing. Yoga also improves flexibility, core conditioning, balance and strength. Tree pose, for example, improves balance, while a standing bench twist stretches the hips, chest and torso. Eagle pose strengthens your shoulders and upper back, according to Inner IDEA Health and Fitness Association. Roberts advises that simple yoga breathing techniques help golfers with endurance and concentration. Meditation helps golfers focus and envision desired outcomes.
References
- "Effective Sports Conditioning Programs;" IDEA Health and Fitness; Wayne L. Westcott; 1998
- "Exercises for Elite Golf Performance;" Kelly Blackburn; 1999
- "Yoga for Golfers;" Katherine Roberts; 2005
- Inner IDEA: Yoga, Pilates and Golf
- American Osteopathic Academy of Sports Medicine: Golf Sports Medicine
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