Physical fitness is an overlooked aspect of many golfer's training programs. However, when Tiger Woods took the professional golfing world by storm in the late '90s, in large part because of his disciplined approach to strength and conditioning, other golfers began to pay attention. Now, most professional golfers include at least some form of strength and aerobic exercise to their overall training regimen. In his book, "How I Play Golf," Woods made no secret that physical fitness was just as important for his success as was technical practice.
Performance Demands of Golf
Erik P. Meira and Jason Brumitt's review, "Minimizing Injuries and Enhancing Performance in Golf Through Training Programs," supports strength-training programs to both enhance performance and reduce risk of injury. The golf swing requires intense rotational and compressive forces on the lumbar region, which can lead to lower back pain. Therefore, strengthening the lower back musculature, improving flexibility and building a stable support in the trunk and lower extremities, can relive this lumbar stress and improve force applied to the shot.
Strength Training for Golf
Improving strength in the muscle groups most associated with the golf swing can both improve performance and prevent injuries. According to Meira and Brumitt, nearly all muscle groups are active during the golf swing; they recommend a whole-body strength-training program. Front squats for the legs, deadlifts for the legs and back and bench presses and rows for the back and chest, in addition to performing rotator cuff and scapular stabilization exercises, are the most effective exercises. Further, core exercises can relieve pressure on the lower back and facilitate the explosive rotational movement of the swing.
Flexibility Exercises
Meira and Brumitt report that many golfers lack flexibility in the hip flexors, which can limit rotational ability and create undue pressure on the lumbar region. They recommend daily stretching of the hip flexors and internal rotation of the hip. Further, trunk rotation and shoulder flexibility are key to the swing and should be targeted as well. Stretches should be performed for at least 30 seconds each. Meira and Brumitt recommend active, dynamic stretching before a round, and passive, static stretching after the round.
Power Exercises
The golf swing is primarily a power movement, in which a high degree of force is applied over a very short duration. As a result, explosive exercises will improve the golfer's ability to create power during the swing. Power exercises include quick movements for short durations, such as plyometrics and Olympic lifts. Power exercises are generally multi-joint, free-weight exercises which target multiple muscle groups. Cleans, snatches and jerks are all exercises that can improve the power of the golf swing.
Proper Swing Mechanics
Woods, along with Meira and Brumitt, attests to the importance of proper swing mechanics. Not only does an efficient swing that minimizes extraneous movements improve contact on the ball, but it can also reduce the chance of injury as well. Most people will be surprised when watching a live professional golf tournament, that the furthest hitters often don't swing all that hard. Rather, distance is a result of applying power at the correct time and aligning the body in an aggressive, stabilizing position. According to PGA teaching professional Mitchell Spearman, practicing the swing in front of the mirror is one simple and effective way of understanding swing mechanics. Further, having the swing analyzed on video by a teaching professional can point out areas of concern that are unseen by the naked eye.
References
- "Sport Health: A Multidisciplinary Approach; Minimizing Injuries and Enhancing Performance in Golf Through Training Programs"; Erik P. Meira and Jason Brumitt; May, 2010
- "How I Play Golf"; Tiger Woods; 2001
- "A.I.M. of Golf"; Mitchell Spearman; 2004
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