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The 5 Pillars of Golf Fitness

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Golf is a physically demanding game that requires explosive power, but at the same time, incredible precision and complexity.

During the swing, the average male recruits about 30 pounds of muscle and uses nearly every joint in the body to produce 2,000 pounds of force in less than 0.2 seconds. Research has found a relationship between:

  • Strength and driving distance and accuracy
  • Lower body power and total driving stats
  • Core stability and injury prevention
  • Aerobic capacity and chip shot efficacy and putting average

In short, there is a vital relationship between fitness and performance on the course.

From the research carried out in this area and the work I’ve done to improve the performance of my clients, I have identified the five key pillars of golf fitness.

Pillar #1: Flexibility

Flexibility is defined as the range of movement around a joint, and reflects the ability of the muscles and tendons to elongate within the physical restrictions of the joint. I’m sure you’re aware that the modern golf swing places many demands on the flexibility and mobility of the golfer. Indeed, as Paul Chek, an internationally-renowned expert in the fields of corrective and high-performance exercise kinesiology suggests, free movement around an adequate range of motion is vital in developing optimal swing mechanics.

To name but a few, golfers must possess good extension and rotation in the thoracic spine to permit a full shoulder turn. They also must have adequate internal hip rotation to allow the hips to function correctly in the swing, as well as a good degree of rotational movement in the shoulders. They especially need adequate external rotation, as a lack of shoulder rotation can affect swing plane and lead to many swing faults including the flying elbow, chicken winging and reverse tilt, which are also common causes of elbow and shoulder injuries.

The No. 1 issue with reduced flexibility ,however, is power, or the loss of it. Flexibility reductions within the shoulders, torso, hips and pelvis will prevent proper body turn and the disassociation between upper and lower body, ultimately costing golfers club head speed and distance. And you don’t just have to take my word for it; here is a quote from Tiger woods on flexibility in the golf swing:

 “I’m convinced that if you increase your flexibility, you’ll add power to your swing.”

Here are just two of the active mobilizations I use a whole lot with golfers. These two will challenge your thoracic spine and hip mobility, respectively, allowing your to make a better turn in your golf. They also incorporate a separation and rotation element.

Pillar #2: Strength and Power

To those of you who have read my previous articles, it will come as no surprise this is my favorite topic. It is my belief strength and power are absolutely essential for any golfer. The most obvious benefit of improved strength and power is an increase in clubhead speed, which can be increased dramatically with proper training.

However, research is starting to back up anecdotal evidence that stronger muscles also help improve fine motor control. In other words, because you are stronger, each swing is relatively less stressful, and the likelihood of making a mistake — or a small movement pattern error — is less likely. Fine motor control essentially means more accuracy, more greens and more fairways hit.

Let’s not forget issues of injury prevention too, as research shows a comprehensive strength training program working all muscles and joints will help reduce the chances of injury by ensuring that you have a strong, stable musculoskeletal system.

There is a difference between strength and power: Strength is your ability to contract a muscle, while power is how quickly you can achieve that maximal contraction. In short, power is the ability to apply a lot of force very quickly. The golfer’s need for power has the highest specificity of all sports. Few sporting movements have a higher need for power output than the golf swing.

A well-rounded strength program that includes squatting, deadlifting, push movements, pulls, lateral movements and core stability in low-to-medium reps will deal with the strength requirements. I usually rely on weighted jumps, lateral jumps and med ball throws to learn to apply that force quickly.

Pillar #3: Posture

Posture is defined by Paul Chek as the position from which movement in the golf swing begins and ends. The late golf fitness visionary Ramsay McMaster, however, defined posture as maintaining the primary and secondary curves of the spine.

Note the language of these definitions: “movement begins and ends” and “maintaining.” Good golfers are able to maintain an upright posture at address and throughout the swing. This is vital in order to consistently strike the ball.

Good postural strength is important for injury prevention, proper positioning and preventing any unwanted movements during the swing. As with many things, Ben Hogan puts it best:

 “Not only will good posture improve your ability to strike the ball more consistently, it will also improve power, stability and eliminate chronic golfing injuries.”

The golf posture is supported by many postural muscles in your cervical spine (neck), thoracic spine (upper back), lower back (lumbar spine), shoulders and abdominal area. These muscles serve to hold the spine in position during the golf swing. The stronger they are and the greater degree of strength endurance, the more effective these muscles will be at this.

This Blackburn exercise series is great for developing strength in the postural muscles and helping to maintain posture.

If you want more information on golf specific posture work, take a look at the posture belt videos on Golf Fit’s YouTube channel.

Pillar #4: Core Strength and Stability

The optimum kinematic sequence involves transferring power from the pelvis (lower body musculature) up through the thorax (upper body) and finally the arms and club head. The abdominal muscles are king when it comes to allowing this power transfer.

Good core strength will allow the golfer to develop the most power possible during the swing. Furthermore, core strength will stabilize the hips and the spine, allowing more body control during the golf swing. Perhaps most importantly, good core strength will maintain back health and prevent injuries to the spine that can result from the golf swing.

In addition to developing strength in these muscles, one must focus on strength endurance. This is because these core stability muscles are used in most daily activities, as well as repeatedly with little rest during long practice sessions, and they can become easily fatigued predisposing golfers to instability, injury and poor mechanics.

When people think of core or abdominal training, they often think of performing endless sets of crunches and situps. However, the core muscles, in the golf swing and everyday life, are actually designed to stabilize the spine and prevent movement. As such, I use movements that challenge the core to do this. Additionally, the golf swing puts tremendous load and forces on the core so I train the core under load as much as possible.

Two of my favorite core exercises for golfers are simple weighted carries (pick something heavy up in one or both arms and take it for a walk) and Pallof presses.

Pillar #5: Cardiovascular Fitness

The aerobic cardiovascular system supplies oxygen to the muscles, which the muscles then use to produce energy for activities like walking, interspersed with recovering from intense bursts of exercise like the golf swing.

In a typical game, golfers will rely on their aerobic system to walk about 5 miles up and down hills and over varied terrain without fatigue. A strong cardiovascular system will also help deal with the mental stresses of golf, as it promotes a parasympathetic nervous system response that promotes relaxation under pressure and helps to achieve better rest.

In addition to the need for a strong cardiovascular system when playing a round of golf, the aerobic system is used extensively during practice when a golfer may be hitting shots repeatedly with minimal rest between practice repeats.

Optimal muscle recovery between shots is dependent on how efficient the aerobic system is working and this will help golfers practice more efficiently for longer periods of time.

A combination of interval training and steady-state cardio has been shown in numerous studies to be effective in increasing most measures of aerobic fitness. My recommendations would be 1-to-3 sessions a week alternating with 20-to-30 minute steady state cardio sessions and interval training with 30 seconds work periods followed by 60 seconds of rest for eight rounds to start. Golfers can then progress by increasing the length of their steady-state cardio sessions and decreasing the rest periods of your interval sessions.

Any type of aerobic activity such as running, swimming, cycling, or gym-based cardiovascular machine is acceptable.

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Nick is a TPI certified strength coach with a passion for getting golfers stronger and moving better. Through Stronger Golf he uses unique, research based training methods to create stronger, faster, more athletic golfers. Golfers who are more coachable, achieve higher levels of skill mastery, play injury free, and for longer as a result of improved physical fitness.

13 Comments

13 Comments

  1. Think

    Mar 8, 2015 at 10:41 pm

    Looks like these exercises are a quick way to a neck or back injury. They look un-natural and non-productive. I love fitness. but the neck and back look very unsupported and in awkward positions. Just my observations.

    • Shawn Stone

      Oct 6, 2015 at 2:21 am

      Think,
      Which exercises in Nick’s article are you referring to? From what I can see in the videos, the spine/neck has remained neutral throughout the movements and is safe. Yes, there is stress around the joints where the muscles are properly supporting each segment, but that’s proper form.

  2. Louie

    Jan 13, 2015 at 11:45 am

    The videos aren’t showing up for me….

  3. Bob

    May 13, 2014 at 12:15 pm

    Nice article Nick.

    I’m looking to design a more golf-focused workout program with lot more focus on flexibility/core/balance, but don’t know where to start. Any idea where I could find a good workout routine that will hit all these pillars?

    • Nick Buchan

      May 13, 2014 at 12:58 pm

      Thanks Bob.

      There are a few programs (two off-season programs and a home based program) available as posts on my blog http://www.strongergolf.org

      Additionally we run a personalised program design as part of our online coaching service. If you would like more information about a personalised program feel free to send me an e-mail at n.buchan@strongergolf.org.

  4. Pingback: » D'Lance GolfD'Lance Golf

  5. alex

    May 12, 2014 at 7:22 am

    Congrats on a useful series of exercises

  6. Tom Stickney

    May 11, 2014 at 12:11 pm

    Fitness in golf is unappreciated; it should be as important as the time you spend on your long/short game!

    • Nick Buchan

      May 11, 2014 at 2:36 pm

      Thanks for the comment Tom. Really enjoy reading your articles! Funnily enough I totally agree. Whats more, to be honest, many golfers are so badly conditioned for golf (relative to their short game/long game ability) it actually represents the most time efficient and easiest way for them to improve their golf!

  7. Sheldon

    May 10, 2014 at 7:51 am

    I would put posture as the number one pillar, the main source of injuries occurs due to the loss of posture and lack of strength in postural muscles. A lack of strength in the abdominal and glutes can cause lower back discomfort and injuries, it can also be a sign of forward tilt posture which will cause a much greater fatigue whilst walking and for some being debilitating.

    winged scapular, forward rolled shoulders, foward head posture is a sign of lack of strength in upper back and tightness causing flexibility issues. This would make an individual lose their posture during their transition and they will genuinely contract the muscles which are the strongest, whilst stretching the weakest muscles causing them to be less connected with the torso.

    My advice is too look at the injuries you have sustained due to golf and think why they have occurred, more then likely it’s due to loss of posture from a lack of strength in your most important muscles(over favouritism in strong muscles ). Remember the most important thing about going to the gym or any strength training is injury prevention.

    • Nick Buchan

      May 10, 2014 at 3:09 pm

      Hi Sheldon, thanks for the comment. The pillars weren’t really meant in order of importance, more in the order in which I would usually train them to be honest. Yes, as I said in the article good core strength will 100% help alleviate and prevent back injuries. Weak abdominals and short, tight glutes are often signs of posterior tilt not anterior tilt, and I have never seen any research to suggest pelvic tilt has any affect on rate of cardiovascular fatigue to be honest.

      Indeed flexibility and postural issues can often be intertwined, and both have a key role in allowing the golfer to appropriately maintain posture throughout the swing.

      A good strength program will both alleviate and prevent injuries – and of course this is of vital importance in all sport performance programming. However, these effects can be attained whilst concurrently improving many of aspects of performance and fitness.

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What should your hips do in the golf swing?

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If you want to become more consistent, a better ball striker and hit longer golf shots then this is the video for you. This video will show you exactly what your hips pelvis should be doing during your backswing, downswing and through impact. Having great control of your pelvis and it’s movement will help you have greater control over your golf swing.

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Playing in your mind vs. playing out of your mind

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Comparing the recreational beginner to the elite player

As a player, I know there are rounds of golf where I feel like I worked extremely hard to achieve the results and there are also rounds that are effortless and just plain easy. Why do we go through these peaks and valleys in golf?

As an instructor and player, I want to explore a deeper understanding of what it means to be playing out of your mind vs. playing in your mind.

I want to address both beginners and elite players on their quest for better play. All beginners and elite players must understand that, as players, we are all experiencing ups and downs. The bottom line is that some handle them better than others.

Why is this a feeling golfers have: “playing out of your mind”?

Well, it is pure relaxation. It is fluid, seamless, continuous motion. No hang-ups. No hiccups.

The next big question, how do we achieve this regularly?

We get to this without forcing it, by believing in our makeup. It is locked in our subconscious. It is a controllable, uncontrollable. Subconsciously, your nervous system is in the green light. You are just doing. This is peak performance. This is the zone. This is playing autonomously, out of your mind.

I believe that over time, a golfer’s game is compiled in his/her built-up expectations of the player they truly believe they are. Expecting to make a putt vs. just so happening to make it feeds two different minds. When you place an expectation on an action tension is created. Tension creeps into our nervous system and our brains either respond or they don’t. This is called pressure. This is what I call playing in your mind. You are in your head, your thoughts are far too many and there is just a whole lot floating around up there.

The more players play/practice, the more they will expect out of themselves, and in result, create that pressure. (ie. Why progress is difficult to achieve the closer you get to shooting par or better). The best players are better at responding to that pressure. Their systems are auto-immune to pressure. (ie. Think of practice like medicine and think of a pre-shot routine like the Advil to help calm the spiking nerves.)

  • Playing in your mind = high tension golf… you might need an Advil.
  • Playing out of your mind = low tension golf… you are in a good headspace and are doing all the right things before your round even started.

The key to understanding here is that we can play in both minds and achieve success in either situation. It is all about managing yourself and your re-act game.

Subconscious playing is beyond enjoyable. It is more recreational in style. I believe beginners are playing more subconsciously, more recreationally. I believe elite players can learn from the beginner because they are achieving superior moments and sensations more subconsciously, more often. All players at all levels have off days. It is important to remember we all have this in common.

The goal is always to play your best. When I play my best, there are no preconceived thoughts of action. It’s simply action. Playing out of your mind is an unwritten script, unrehearsed, and unrepeatable on a day to day basis, you’re living it.

Say you have that one round, that out of your mind, crazy good day. The next few days, what do you do? Do you try to mimic everything you did to achieve that low number? As good players, we take these great days and try to piece it together into a script of playing. We know we can get it down to almost damn near perfect. The more a player rehearses the better they get. Edits are made…knowing that things are always shifting. Visualization is key.

No doubt, it’s a huge cycle. Players are in a continuous race to achieve results in numbers. Players looking to reach great success should generate a journal/log and compile a record and playback method and revisit it repeatedly.

There is no secret or magic…it takes mastering the minds to achieve the best results more often. Most important, as players, we must recognize that during our amazing rounds…

  1. We are relaxed
  2. We are having fun
  3. We are just doing

In this game, the deeper we go, the more we propose to be there. It will always bring us back to the basics. One complete full circle, back to the beginner in all of us. So, the next time an experienced player sees a beginner on the first tee…take a moment and appreciate that player!

Remember to enjoy the walk and believe that hard work always works!

Please reach out to me at dmfiscel1482@gmail.com to learn more about the zone and how to become accustomed to playing autonomously.

 

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We had a sweet driver shaft fitting at Club Champion in January. We picked up the shaft in their store in Phoenix and that afternoon, and Savannah hit two benchmark drives at 305 and another at 317 yards! Kinda makes you a bit of a believer, huh!? We are looking forward to seeing the numbers on our GC Quad back home this week to check out the difference. Stay tuned for next week!

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