Fitness - Strength For Golf Pocketshots
Ramsay was a world leader in the field of Golf Physiotherapy. As director of the Melbourne Golf Injury Clinic he gave golf specific programs to over 5,000 golfers. A consultant to individual players on every Tour in the world (11 Tours) and a consultant Physiotherapist to US, British, Irish, Australian and New Zealand PGAs amongst others. This is the first of two Pocketshot editions on getting fit for golf. In this edition he covers how to strengthen the correct muscles for better golf.
You do not need to be built like Arnold Schwarzenegger to hit the ball a long way!
‘Bulking-up’ using heavy resistance exercises can lead to hypertrophy and make achieving a decent swing position difficult.
Is your Gym work destroying your golf?
Bicep curls, chest press, pec deck and overhead weights are completely the wrong exercises for golf. You should avoid them at all costs. If the weights are too big and the body cannot handle the pressure, the muscles will make compensations to perform the movement, which will lead to a detrimental effect on the golf swing.
- Weight training using cables with resistance is beneficial. They work the muscles in different planes and you must ensure they don’t mimic the movements of the golf swing as this can have detrimental effects on the golf swing taught by a PGA pro!
- More emphasis should be placed on working the triceps, rotator cuff and lower abdominals as these muscles are vital in a golf swing
- Isometric (or holding) contractions have also been shown to be beneficial - this is where you tone the muscle groups up/tensing them and actively increasing their tone without moving.
Many amateurs think doing sit-ups will strengthen their core muscles, and they either perform these incorrectly, in isolation or sometimes coupled with press-ups.
My advice to golfers is not to perform sit-ups as they will develop the upper abdominals, which will increase the chances of a Kyphosis (rounded posture in the shoulders and upper back) developing in the thoracic region of the spine. This can cause issues in address position as illustrated.
If you enjoyed this Fitness Pocketshot, have a look at our Fitness - Get Fit For Golf Pocketshot.