Golf Training

By Wayne L. Westcott, PhD., C.S.C.S.

Athletic Movements

Golf is primarily a skill-based activity that requires a high degree of eye-hand coordination.  Putting is a low-effort skill movement that requires concentration and control, but is largely unrelated to one’s physical fitness.  Driving, on the other hand, is a high-effort power movement that can be performed more safely and forcefully with proper physical conditioning.  Because the golf swing is one of the most complex and unnatural actions in sports, it is difficult to design specific developmental exercises.  However, excellent results have been attained by strengthening and stretching all the major muscle groups.

Injury Areas

The explosive action of the golf swing places significant stress on the shoulder joints and produces high torque on the low-back structures.  Consequently, golfers experience a high injury rate in these areas, as well as the hips, elbows and wrists.

Golfers can reduce injury potential by practicing proper swing mechanics under the watchful eye of a golf professional and by performing appropriate conditioning exercises.

Intensity and Progression

Because most golfers are relatively inactive, they should begin training at a modest level of intensity and gradually progress to more challenging workouts.  Golf has a very long playing season that is best accommodated by a slow, steady program of physical conditioning.

Consider the three-by-three approach, adjusting the program every three months of the training season.  Keep the total time for each strength workout to about 25 minutes, but progressively increase the training intensity by having the client perform more exercises, use heavier weight loads and take less recovery time between exercises.

First Three Months (preseason):  Perform 12 repetitions of eight exercises, at approximately 70 percent of the maximum resistance, with two minutes’ rest between exercises.

Second Three Months (early season):  Perform 10 repetitions of 10 exercises, at approximately 75 percent of maximum resistance, with 90 seconds’ rest between exercises.

Third Three Months (late season):  Perform eight repetitions of 12 exercises, at approximately 80 percent of maximum resistance, with one minutes’ rest between exercises.

Frequency

Research indicates that two strength sessions per week are about 85 percent as productive as three strength sessions.  Golfers should find time for three strength workouts per week during the off-season winter months of January, February and March.  However, two strength sessions per week should be sufficient throughout the playing season.  Two 35-minute workouts a week (25 minutes of strength training and 10 minutes of stretching exercises) should be manageable for most golf enthusiasts, especially those who desire lower scores and fewer injuries.

Conditioning Goal

The conditioning goal for golfers is a strong and flexible musculoskeletal system that maximizes swinging power and minimizes injury risk.  Due to the complex and comprehensive nature of the golf swing, strength training all the major muscle groups is advisable.  Research shows that improved muscle strength and joint flexibility can increase golfers’ swinging speed and thereby enhance their driving power.

The leg muscles (quadriceps, hamstrings and gluteals) are responsible for power production and initiate the golf swing.  The midsection muscles (erector spinae, abdominals and obliques) transfer force from the legs to the torso and accelerate the golf swing.  The torso muscles (pectoralis major, latissimus dorsi and deltoids) produce the actual swinging action and play a critical role in club head speed.  The arm muscles (triceps, biceps and forearm flexors and extensors) are responsible for club control and largely determine club head accuracy.

Stretching exercises should be performed for all the major muscle groups and joint actions.  These include the muscles of the legs, midsection and torso/shoulder area.

Sample Strength Program

The following machines can be used to increase overall muscle strength and enhance golf driving power:  leg press, chest cross-over, pull-over, lateral raise, biceps curl, triceps extension, low back and abdominal curl.

Add these machine exercises during the second three months:  neck extension and flexion, and forearm supination and pronation.

In the third three months, add the leg extension and leg curl.

A similar program may be developed using free weights and the following exercises:  squat, bench press, bent row, lateral raise, standing curl, standing extension, back extension and trunk curl.

In the second three months, add forearm exercises; and in the third three months, add a shrug.

Sample Cardiovascular Program

Cardiovascular endurance plays a very minor role in golf performance.  Nonetheless, the health benefits of cardiovascular exercise make a good case for some aerobic activity on the part of the golfers.  Three 30-minute sessions per week of walking, cycling, stair climbing or other endurance exercise is recommended throughout the year.

Sample Flexibility Exercises

These basic flexibility exercises address the muscle-joint actions most relevant to golfers.

Figure 4 Stretches (hamstrings):  Sit on the floor with the right leg extended and the left leg bent so the left foot touches the right thigh.  Reach the right hand forward and grasp the right foot, ankle or shin as comfort permits.  Hold this stretched position for 30 seconds.  Switch leg positions and repeat the stretch on the other side, holding for 30 seconds.

Letter T Stretches (lower back): Lie on the floor with the arms straight out to the sides in a T position. Lift the right leg straight up and cross it over the body so the right foot almost touches the the left hand. Hold the stretched position for 30 seconds, and return the leg to the starting position. Repeat with the opposite leg, holding for 30 seconds.

Letter C Stretches (upper back and shoulders): Stand tall with the feet wider than the shoulders. Place the arms overhead and clasp hands loosely. Pull the left arm and bend the torso toward the right, stretching the left shoulder and upper back. Hold this stretched position for 30 seconds. Repeat on the other side, and hold for 30 seconds.

Skills and Drills

Performing a weighted golf club swing or trying to duplicate the golf swing with cable exercises may be more harmful than helpful because of the added resistance with ballistic movement. The best practice drill for improving this highly skilled movement is done at the driving range under the direction of a qualified golf professional.

Dr. Wayne Westcott conducts research studies on exercise effects at the South Shore YMCA in Quincy, Mass.