healthwise
FOR THE BEST VERSION OF YOU
Fitness 101 for Golfers The Importance of Strength Training Below are 5 fitness tips to help your golf game. For more specific advice seek out a local fitness professional (preferably one with a golf fitness specialization) that can perform a movement assessment and prescribe a customized training program to meet the needs of your body and goals. 1. Strength training is a MUST One of the most common misconceptions about training for golf is that you shouldn’t strength train because you will bulk up and lose your mobility. In reality, most mobility deficiencies are a result of lack of activity and a proper strength program can actually improve mobility! Bryce DeChambeau, Jon Rahm, and Rory Mcllroy are living-proof that strength training is actually really good for your golf game. 2. Protect your back with a strong core Having a strong and functional core is essential to a healthy lower back. Your core muscles act as an outer shell to brace your spine during the violent movements of a golf swing so it’s important they can support this torque. Incorporating front and side planks into your workouts will help to strengthen your transverse abs and obliques. 3. Warm up before hitting the Tee Box It’s common to stretch and warm up before playing most sports. Golf should be no different! Even if you are cutting it close to making your tee time there’s no excuse for not taking a few minutes to get your body loose. Below is a sample warm up routine you can do on the course. STATIC STRETCH
Sets
Gastrocnemius Stretch Standing Adductor Stretch Kneeling Hip Flexor Stretch Ball Latissimus Dorsi Stretch Standing Pectoral Stretch
1 1 1 1 1
Reps
Time 30 sec 30 sec 30 sec 30 sec 30 sec
DYNAMIC WARM-UP Sets
Reps
Time
Rotations 1 (Use golf club instead of Medicine Ball) Walking Lunge & Twist 1 Flexion/Extension 1 (Use golf club instead of Medicine Ball) Single-Leg Romanian Deadlift 1
12
0 sec
12 12
0 sec 0 sec
12
60 sec
10 | early summer 2022
4. Squat, Squat, Squat A strong, stable lower body is integral to sending it off the tee. Rather you are doing air squats at home or loading up weight on a back squat in the gym make sure you aren’t skipping leg day! 5. Stay Hydrated No. Beer does not count ... Golf rounds can take 5-6 hrs so it’s important to stay hydrated while on the course to perform at your best. Dehydration can not only cause muscle cramping, but it can also lead to mental fogginess. If you choose to unwind with some alcoholic beverages on the courses try to drink plenty of water before the round or snack on some fruits which are loaded with water!❂ Dave Nykerk (GM / Coach) University of Michigan - Movement Science Certs NASM Personal Training NASM Golf Fitness Specialization TRX Lev. 1 & Functional Movement Screen Lev. 1 & 2
