Pocketshots - Fitness - Fit For Golf

Golf Fitness Tip

PocketshotsTM "Fitness - Fit for Golf" by Ramsay McMaster, world leading golf physiotherapist

Ramsay is a world leader in the field of Golf Physiotherapy. As director of the Melbourne Golf Injury Clinic he has given 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 and Irish, Australian and New Zealand PGAs amongst others. This is the first of two Pocketshots™ editions on getting fit for golf. In this first edition he covers your posture and how to prepare your muscles for golf.

How not to start your round of golf

Golf warm-up routines

Poor golf warm-up technique

Poor golf warm-up routine

Poor golf warm-up methods

The 7 Deadly Sins Of Golf Warm-Ups
You have got to get your body acclimatised to play golf, which is why it is important to understand how you could be destroying not only your round, but also your body if you warm-up incorrectly.
1. Rushing to the golf course
By doing this you will be putting tension in your body on the first tee, which will also affect your rhythm.
2. Dragging your golf bag and clubs
Pulling and gripping hard on a bag puts a lot of tension through your biceps, neck and shoulders and a lot of damage can be caused if both straps are not used correctly.
3. Bouncing forward to touch your toes
This puts a lot of pressure through your back. You should be trying to encourage extension by stretching their spine backwards – which is opposite to bending in forward flexion. You can strain your back by bouncing rather than slowly stretching.
4. Poor rotation sequencing
Many amateurs put a club behind their back and turn from side to side. A lot of golfers bend their knees when they warm up like this, so they do not use using their upper body and arms when they rotate. This just reinforces knee bend and ‘armsy’ movements in the swing when you should be trying to stabilise your legs and lower abdominals.
5. Warming up with multiple clubs
Club golfers who do this often reverse pivot because they cannot control the load and momentum on their back. It totally destroys your feel when you over swing with three or four clubs at once. You may have heard how Vijay Singh warms up with a weighted club. But he’s worked on that for a long period of time and he has obviously got the control and power to do so.
6. Hitting woods to start a warm-up
If you were going to chop wood, you would not take your biggest swing straight away. You would take short swings and build momentum.  Do the same to build feel in your swing.
7. Hitting balls into nets off hard surfaces
My advice is not to excessively hit balls off a hard surface, especially if you have a steep swing. I recommend using a tee and taking your time; otherwise you will jar your body and alter co-ordination.