According to professional golfer Greg Norman, you can improve your swing and decrease your potential for injury by performing strengthening and stretching exercises. Norman also says that as you get stronger, you can generate more power with less effort. This means that your swing will stay smooth and accurate, but you will hit the ball farther than ever.
Step 1
Start your weightlifting plan by using light weights and high repetitions. Choose a weight that allows you to complete at least 10 repetitions. According to Sports Fitness Advisor, this prepares your muscles, ligaments and tendons for weight training, and helps target the often neglected stabilizing muscles. Spend six to eight weeks on a light-weight, high-rep plan that works the entire body.
Step 2
Focus on exercises that help the muscles involved in the golf swing after you complete the initial phase. In this sport-specific phase, focus on building strength by using heavier weights and cutting repetitions to six to eight. Golf pro Greg Norman recommends exercises like bench presses, rows, triceps extensions, squats, lunges and stepups. These movements are designed to best reflect the actions of your muscles during the golf swing.
Step 3
Train commonly injured muscles to strengthen them and prevent injury. According to Sports Fitness Advisor, the forearm muscles and shoulder muscles are the most commonly injured muscles in golf due to over-use. Train the forearms with wrist curls, wrist extensions, ball squeezes and specially designed forearm rollers. Target the shoulder muscles with front and lateral raises.
Step 4
Stretch your muscles to improve your performance and prevent injury. Stretching increases your muscles' lengthening capability, which in turn increases joint flexibility and range of motion. Focus on static stretching in which you hold a fully stretched position for at least 15 seconds.
Member Comments