Why train for golf?
You may be sitting there thinking, “Why should I train for golf?”
I love this question, and it is one that I get asked all the time. I mean statistically you’re not going pro so what’s the point, right? There are plenty of benefits in training for golf, and I’d argue that the results go far beyond the golf course.
Training, and more specifically resistance training, is the best anti-aging medicine we have. Regardless, lets talk about golf. Join me as we discuss exactly why training is effective and what training for golf looks like.
Prepare for the Sport of Golf
Golf is thought to be a low-impact sport, but the physical demands are underestimated, even if it is just your “hobby”. Even further, the physical traits of elite players are under-appreciated.
The new age of golf is here thanks to Tiger followed by the likes of Bryson, Rory, and Brooks. So much of golf is now based around fitness, ball speed, and “width” in the swing to increase driving distance. This cannot be accomplished without time in the gym emphasizing strength and mobility. Training can be transformative for improving performance, reducing injury risk, and enhancing your enjoyment on the golf course.
The “Tiger Effect” - Tour Championship 2018
Be Strong like Tiger
Golf fitness is not different from any other sport specific training. The goal of sport specific training is to prepare you for the demands of the sport you play. For golf, that’s a lot of rotation. A WHOLE lot. We need to train rotation to get better at rotation. Makes sense, right? But that does not mean you should ignore other areas of fitness.
I mentioned Tiger’s physical traits earlier. Research shows the longest hitters demonstrate the best ability to generate power in rotation, chest pressing, and leg drive (think squatting or jumping). A golf specialized fitness professional can use test to gauge your ability to do these things. This info can highlight areas you need to train more.
It doesn’t stop there though. Those tests are fantastic when predicting the driving distance potential, but there is more to the story. “Pulling” movements and “hinging” movements are also important. Think about what your lead side is doing from the top of your takeaway through impact. It is “pulling” through the zone. That’s why we train that.
Alternatively, think about your set up posture, your position at the top of your takeaway, and even into the downswing. You are in a “hinge” at the waist. You need to control this hinge to prevent a very common amateur swing fault: LOSS OF POSTURE. If you take lessons, this likely sounds familiar. Great news, ladies and gentlemen. These are trainable.
Hinge Movement: The Pendlay Row
Hinge in Transition
What the heck is Mobility?
Let’s keep talking about positions in the swing. Mobility is our ability to move freely. Taking a full turn in the golf swing requires a great deal of motion throughout the joint in our body.
Our thoracic spine must rotate, the trail shoulder must abduct (elevate in a sense) and externally rotate, the lead shoulder must reach across the body, the trail hip must internally rotate. Blah blah blah. Big words, but you get it. Every joint is responsible for a specific motion in the golf swing.
What if that joint has lost motion due to arthritis, though? Or what if you had a previous surgery and now have scar tissue blocking that motion? What if you are Jon Rahm, born with a clubfoot, and now lack proper mechanics in the foot? You’re an athlete. You’re naturally going to compensate or “borrow” that motion from somewhere else, likely another body segment.
Compensation can be productive, or it could be catastrophic to your swing and ultimately your performance on the course. What if you could eliminate the doubt and spend time working on mobility exercise targeting your exact deficits? Testing your mobility may reveal everything you need to know. Just something to consider.
Testing Hip Internal Rotation
Key Takeaways (pun intended)
Without a doubt, no matter your sport or passion, you need to commit to exercise for a myriad of reasons that I may write about later. What about golf? Golf specific training brings:
More strength and power — better ability to hit it longer (#stripeshow)
More mobility — better ability to get in position (i.e. easier to swing the golf club)
Purpose in your training — Training with purpose means training is fun. I think that’s science.
Don’t know where to start on your training journey? I have good news. There are plenty of fantastic professionals nationwide that are equipped to help you get started with your golf training. That’s why Pro Level was started - to provide resources and accountability to you in your golf fitness journey, at your convenience. Oh, and our phone consultations are FREE. Always.
