Golf Strength Training Reduces the Risk of Injury
Not being strong in these areas restricts the body from performing to its maximum and can result in injuries and inconsistency. Sometimes it could even threaten your golf playing life. This is why the amateur golfer should embark on some form of golf strength training. It gives you long term benefits by keeping your muscles well balanced, strong, giving you more power and distance in your golf swing. Surprisingly, golf strength training will help your short game by giving you more control of the club and help to develop the all important “feel” around the greens. The stronger you are the better you will be able to hold your posture on each shot, giving you stability in your swing. This is critical when you practice and will make your practice time more enjoyable. Please understand that the strength training I am talking about is not building muscles but strengthening them through using light weights with more repetitions. Below is a list of which muscle groups need to be strengthened for golf and how they contribute to the various parts of the swing. I strongly suggest you get the all clear and advice from your physician before starting any exercise program, especially if you have been inactive for 6 months Always start first with warm up exercises before you stretch and exercise. Warming up A rise in body temperature improves flexibility and joint lubrication works better.This will give less chance of any injury occurring. You should almost break into a sweat if you have properly warmed up Jogging on the spot, riding a stationary bike are the more common ways of warming up. Duration is roughly 5 minutes. Cardiovascular Exercise Cardio exercises should be done regularly to keep the heart rate down. This form of exercise is essential for anyone who has high blood pressure problems. Remember to consult your doctor first. You can do cardio exercise everyday. The best exercises are running, cycling, or swimming. Quadriceps and Gluteal Muscles Very important muscles to exercise. They give your swing stability, power and balance. The gluteal muscles are stabilizer muscles. If they are too weak then the Hamstring muscles (mobilizer muscles) are forced to take over their role resulting in tightening and shortening of the hamstrings and an imbalance in the body.. Abdomen Muscles The transverse abdominus and internal obliques are the main stabilizer muscles that need to be strong for your posture. Pilates exercises are the best for developing them. Hamstrings They also give you swing stability and power and must be exercised. Working them with the gluteal muscles will help for them to perform there natural function. Back Muscles The multifidus muscles contribute towards stability, rotation and power in the swing. Shoulders The deltoid muscles provide shoulder rotation and stability at the top of the swing. Chest The pectoralis major contributes towards power in the swing. Forearms The forearm muscles provide club stability and power. Wrist and Hands Strength here allows you to grip the club lighter and helps with the hinging and unhinging of the wrists. Remember once you have done your workout you need to cool down just like you had to warm up. Stretching exercises are an excellent way of cooling off your session. Try these
golf stretches
before you play or practice next time.
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