Get Strong to Hit’em Long
How strength training can help improve your golf swing
Strength training can help improve your golf swing in 2 major ways, but first lets look at the terminology and how most avid amateur golfers approach their health and performance training. In most cases non-professional golfers approach their physical fitness/strength and conditioning with a attitude that it is optional, or they don’t think it is important at all, until they are forced to take it more seriously due to a lower back issue or injury that is preventing them from play the game at level that they find fun and somewhat competitive. They key is to take the bull by the horns and be proactive in your health and performance so that you can enjoy the game and play without any physical limitations.
So now we will look at the two main reasons why implementing a Golf focused strength training program is essential to your long term health and enjoyment.
#1 Golf Specific Strength training will Increasing muscle power and stability
This can lead to a faster and more consistent swing, and who is not looking for that. The program should focus on creating a balance of strength between the anterior (front), and Posterior (back) areas of the body. For example lets look at the hips which are considered the “King of the Golf Swing” due to the fact that they are the part of the body that is responsible for producing the power to drive the ball. But when the hips are restricted and tight anteriorly (front) and weak posteriorly (back) this leads in most cases for the golfer to lose that ever so important golf posture in the down swing, which is caused by the glutes not activating when they are called upon to extend the legs in the down swing, causing the lower back muscles to become involved in the movement which can lead to a shearing type action in the lower back above the trail hip/glute muscle and also causing most golfers to “top” the ball or miss the ball totally off the tee. But this issue can be corrected with a simple yet comprehensive strength training program that focuses on muscular endurance and clean efficient movement patterns where the golfer learns how to control the body in a hip hinge where the glutes are firing correctly while lower back remains stable and somewhat neutral during the hip extension. This can be accomplished several ways but the key is creating a situation where the spine is in a neutral position while the hip is extended and the glute is activated.
#2 Golf Specific Strength training will Help prevent injuries
The other benefit of golf specific strength training is limiting and preventing injury due to over use and specific issues within your bodies movement during your golf swing. This issues can be overcome by strengthening the muscles used in the swing and the surrounding areas, such as the core, shoulders, and hips. The number 1 cause of lower back pain has been linked to weak glute muscles, due to several factors which may be related to a sedentary lifestyle at work and at home. The shoulders are the other area of the body that golfers tend to have issue due to over use. This is where strength training can help limit and prevent injuries to shoulder joint. As with the hips the weakness in the posterior (back) of the shoulder joint can lead to injury, but in this case it’s linked to instability. When the muscles in the back of the shoulder are weak the the instability of the shoulder can cause joint pain and eventually if not addressed damage to the shoulder joint.
It is recommended to focus on exercises that target the muscles used in the golf swing, such as the glutes, core, and the shoulders. It is also important to include exercises that improve flexibility and balance in your training routine. Consult with a professional trainer or golf coach to develop a personalized strength training program that works best for you.
