According to the PGA of America, more than 27 million adults play golf in the United States each year. Through the Barclays tournament in August, the 2010 PGA money list has a total of 245 golfers, a good indication of the challenges of golf. Given the difficulty of the sport, any training edge should certainly be considered to improve your game.
Club Head Speed
In order to get distance in your golf shots, you need to have an accurate swing and you need club head speed. One of the strongest correlations to a low handicap score is a fast club head speed at the point of ball contact. The first step to increasing club head speed is to make sure your swing is technically sound. Your swing should begin with hip and trunk rotation followed by your arms. Once a correct swing has been established, a number of factors can alter club head speed.
Physical Characteristics
A study in the "Journal of Strength and Conditioning Research" found a moderate correlation between arm length and handicap; golfers having longer arms also had a lower handicap. However, if you're saddled with short appendages, you are not doomed to a poor golf game, by any means. What the study did find is that lower-handicap golfers had greater muscular strength or endurance for the following exercises: golf swing specific cable woodchop, bench press, hack squat and prone hold.
Start Training
It's no secret that the majority of men have longer shots than women. One of the reasons is generally a higher club head speed, which can be increased with more muscular strength. As mentioned in the "Journal of Strength and Conditioning Research," the key to resistance training for golf is to achieve more strength without hypertrophy, as this could diminish your range of motion. Your strength training program should include the bench press and at least one squat exercise. Add the golf swing specific cable woodchop, which was used to determine muscular strength in the study mentioned here, and core exercise such as the prone plank or a medicine ball throw.
Golf Swing Specific Cable Woodchop
You will need a cable machine in order to perform this exercise. Stand perpendicular, approximately four feet from the weight stack with the cable height slightly above your shoulders. With your stance shoulder-width apart, grab the cable with both hands, similar to a golf grip. Your hips and trunk should be slightly rotated toward the weight stack with your front arm adducted to a horizontal position. This is your starting position. Using your hips and trunk, rotate away from the weight stack until your forward arm is vertical to the floor. This movement should emulate your golf swing. Add weight to the stack as you are able to increase your strength.
Core Exercises
There are many exercises to work your core muscles, such as ab crunches or twists either using a stability ball or on the floor, a prone plank or a side throw with a medicine ball. The plank can be done anywhere you have enough space to lie down. Resting on your elbows, extend your feet behind you, as if you were getting ready to perform a push-up. Make sure your elbows are directly under your shoulders. The purpose of this exercise is to hold your abs tight and keep a flat back and neutral spine. Do not let your lower back dip or arch. Try to keep this hold for as many seconds as you can. Rest and repeat. The side throw with the medicine ball can be done against a sturdy wall or with a partner. Start with a 3 or 5 pound medicine ball and increase the weight as you need more of a challenge. Stand at a 90 degree angle to the wall or your partner. Stand with your feet shoulder-width apart, similar to your golf stance, and using your trunk muscles, rotate toward the wall or your partner while tossing the ball. Do not make this exercise all arms; think about your golf swing and drive with the trunk and legs, followed by your arms.
Practice
As with any sport that you wish to excel in, you must learn the proper techniques and then practice. Feeling comfortable with your swing and then repeating good results will help you hit the golf ball farther. Remember, nothing happens overnight; the pros spend thousands of hours practicing to achieve the results they desire, so don't give up, and keep practicing.
References
- PGA of America: Hole In One
- "The Journal of Strength and Conditioning Research"; Are Anthropometric, Flexibility, Muscular Strength, and Endurance Variables Related to Clubhead Velocity in Low and High Handicap Golfers?; Justin W.L. Keogh et. al; September 2009
- 2010 PGA Tour Money Leaders
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