| I often hear from amateur golfers about how | | | | Balance exercises address both the nervous |
| training with weights makes them feel "tight" | | | | and muscular systems of the body creating |
| and it ruin's their golf swing. Traveling on | | | | greater efficiency in its ability to control |
| the PGA Tour I disagree with this point of | | | | body movements and center of gravity. |
| view completely. It is well known that the | | | | |
| top players on the PGA Tour; Tiger, Vijay, | | | | After you have looked at the flexibility and |
| and Phil workout regularly. They praise the | | | | balance components of a training program for |
| benefits of their workouts in the development | | | | golf, it is time to shift gears to the |
| of their golf swing. I am a first hand | | | | "weight training" side of the equation. The |
| observer of what they do in the gym on the | | | | golf swing requires the development of |
| days they play. | | | | strength within the muscles of the body. You |
| | | | need muscular strength to maintain a fixed |
| As a result, I see the reasons why amateurs | | | | spine angle, create an efficient weight |
| do not workout as excuses rather than | | | | transfer, and develop clubhead speed. |
| legitimate reasons. I would guess that the | | | | |
| difficulty amateurs have with weight training | | | | The development of strength in the muscular |
| or working out in relation to the game of | | | | system is where the amateur commonly makes |
| golf is how to do it correctly. This article | | | | mistakes. Remember all the exercises in a |
| will discuss how to properly workout to | | | | cross-specific training program for golf must |
| improve your golf game. | | | | revolve around the movements of the swing, |
| | | | and create a benefit to your play on the |
| Weight training is not bad for the golfer if | | | | course. |
| done correctly. | | | | |
| | | | Typically, strength training is thought of as |
| Weight training done incorrectly is bad for | | | | a group of exercises that create "bulk" and |
| the golfer. | | | | build the "beach muscles". Bench pressing 300 |
| | | | and developing biceps like Arnold does not |
| This is where the amateur gets sidetracked, | | | | mean you'll drive the golf ball 300 yards. |
| frustrated, and ends up thinking weight | | | | |
| training is bad for golf. A typical weight | | | | Developing strength for the golf swing is |
| training program found at many health clubs | | | | very different from "football" or |
| can be detrimental to the golf swing. These | | | | "bodybuilding" strength exercises. The golf |
| types of programs can make you feel "tight", | | | | swing uses the whole the body, from feet to |
| adversely affect your golf game, and leave | | | | fingertips. As a result, golfers need to |
| you frustrated. | | | | strengthen the entire body cross-specifically |
| | | | to the movements of the golf swing. A key to |
| The reason why these "generic" training | | | | strength training exercises for golf is to |
| programs are counter productive to golf is | | | | integrate the entire body into the exercise |
| their inability take into account what is | | | | patterns, rather than isolating a specific |
| required of the body in relation to the golf | | | | muscle (a.k.a. bicep curls and bench press). |
| swing. | | | | |
| | | | For example, bicep curls may make you look |
| Golfers need to be very aware of a few | | | | great for the beach or fill out your golf |
| important concepts when weight training in | | | | shirt, but you do not swing the golf club |
| relation to the golf swing. First and | | | | with your biceps only. You use your entire |
| foremost, any training program for golf needs | | | | body, and as a result the strength training |
| to be cross-specific. A cross-specific | | | | part of your program, must incorporate the |
| training program develops the body to the | | | | entire body. Exercises such as ball crunches, |
| positions, movements, and requirements of the | | | | Russian twists, single leg squats are |
| sport you participate in. | | | | beneficial strength training exercises for |
| | | | golf. |
| Granted everyone's swing is slightly | | | | |
| different but the base components are the | | | | Completing the template of a golf specific |
| same. All golfers rotate around a fixed spine | | | | training program is endurance training. The |
| angle, transfer weight forward and back | | | | golf swing is a repetitive movement. In a |
| during the swing, generate clubhead speed, | | | | single round of golf the swing is repeated |
| attempt to square the club at impact, and | | | | numerous times. A week on Tour might find |
| complete the swing in a balanced finish | | | | players swinging the golf club well over |
| position. | | | | 1000's times. As a result, it is necessary to |
| | | | develop the endurance capacities of your |
| The main goal of a cross-specific training | | | | muscular system. |
| program is develop your body physically | | | | |
| around the golf swing. This induces what is | | | | Developing endurance in your muscular system |
| termed a transfer of training effect onto the | | | | allows you to repeat a movement over and over |
| golf course. Simplified this states that the | | | | again without getting tired, a key component |
| training you do in the gym pays off on the | | | | of the golf swing. Once the body becomes |
| course in a positive manner. | | | | tired, the ability to swing the golf club |
| | | | properly becomes impeded resulting in miss |
| Designing a weight training program for golf | | | | hits, lost distance, and poor shots. Bottom |
| is a simple process if done correctly. The | | | | line, you need to make the same swing |
| best place to start is with flexibility. | | | | consistently to score consistently. Endurance |
| Golfers need to be flexible. The golf swing | | | | training assists in this process. |
| requires you to move the club through a long | | | | |
| range of motion, thus requiring your body to | | | | To summarize; weight training and working out |
| be very flexible. Areas of the body that | | | | is beneficial to the golfer, if and only if |
| typically require large amounts of | | | | it is done correctly. The wrong choice in the |
| flexibility for golf are; the hamstrings, | | | | type of training program, exercise selection, |
| lower back, hips, and shoulders. Oftentimes | | | | or even exercise sequence can hinder your |
| the amateur's swing can improve from just | | | | golf game. Choosing a training program that |
| adding flexibility exercises to their | | | | is cross-specific to the golf swing and |
| training program. | | | | induces a transfer of training effect onto |
| | | | the golf course is best. This type of program |
| Another aspect of a cross-specific training | | | | incorporates; flexibility, balance, strength, |
| program for golf is balance training. Balance | | | | endurance, and power exercises relative to |
| is the ability of the body to control its' | | | | the golf swing providing benefits to your |
| center of gravity and body parts efficiently. | | | | body and golf game. |