Improving Your Golf Game Through Strength Training
By: Charles DeFrancesco
http://www.fitandfunctional.com
In recent years golfers have turned to many venues in order to improve performance. New clubs, fancy gloves and swinging on balance balls have been among the more popular methods of golf conditioning yet swings are still being sliced and balls still aren’t being driven long enough. This outline will present proper biomechanics, the importance of mobility, proper training procedure and the importance of nutrition.
Golfers typically suffer from one or both of the following issues, poor core strength and movement impairment issues. The key is to evaluate the body as a whole to detect weakness and any joint dysfunction. Screening for muscle imbalances is an extremely important concept of any training program to avoid overuse injuries. There are detectable and correctable abnormalities of muscle strength and length which can affect basic movement patterns such as swinging the club and lead to unexplained musculoskeletal pain and dysfunction. Once detected, a specific functional rehabilitation program can be implemented; this can include but is not limited to soft tissue release, corrective exercises, core strengthening, and balance and flexibility training. Our focus is on restoring function and stability by correcting irregular muscle patterns and treating the body as a whole.
You need to look at the body-swing connection and to identify areas that may be limiting your golf swing potential. A functional video analysis will identify areas that might be de-conditioned or restricted in certain movements which can eventually lead to pain and swing flaws.
Functional video analysis is designed to be a motion “X-ray” for the muscles. It allows the clinician to evaluate muscular imbalances, the mechanics of the golf swing and help you identify and reduce your potential for injuries. It is designed to improve play and reduce pain by providing golfers with a better understanding of the biomechanics behind the golf swing.
Mobility is an important concept which is essential to a solid foundation. Lack of mobility leads to improper movements. Moving incorrectly will hinder the body’s ability to create maximal force which will affect performance. Incorrect movements cause certain muscles and joints to become overloaded thus leading to improper form and injury. Flexibility training can also help prevent incorrect movements.
Flexibility and mobility work should be part of a golf program. Most golfers move incorrectly due to poor shoulder and or hip mobility. This will lead to the golfer putting too much undue stress on the low back, which is why the low back is the number 1 site of pain in amateur and professional male golfers and the number 2 site of pain in amateur and professional female golfers. Flexibility and mobility work should be implemented daily especially after a match or practice to help aid in game time movement and recovery.
Golf strength training should be specific and address the physical qualities that are relied upon to succeed in the game. Core strength is of critical importance to golfers, as without it they will swing too much from the shoulders which will increase the chances of a hook or a slice. If the golfer tries to compensate for lack of core strength by swing too much with their already tight hips they will not only injure their back but also chop down on the shot which will result in a fat shot. As you can see core strength training is essential for golf success.
Core training is not endless crunches and abdominal movements which has been shown by research to expose the back to great injury rates. Core training is dynamic movements such as medicine ball and chopping motions that replicate the actual game experiences. Golfers should typically strength train 2-4 times per week to increase their strength levels to a point where they will see noticeable results.
Nutrition is extremely important for golf success. Physical activity depletes the body of certain nutrients which are essential to performing at a high rate. Every individual should have a nutritional evaluation to determine nutritional limitations. Since each individual has a specific requirement for vitamins, minerals, proteins, carbohydrates and fats, it is essential that a personal evaluation be performed to determine what that athlete requires.
With a structured program truly tailored to each individual, golfers will find improved performance and playing satisfaction.
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