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The 4 most important factors in golf fitness

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This article is co-written with Jenna Peanasky, Strength and Conditioning Coach at Iowa State University. Jenna has been working with the Cyclones mens and womens golf teams for the past 4 seasons.

One of the best things about being a support staff member with golf is that the sport has embraced the holistic approach of training and sees that to improve your golf game means taking care of your body. Staying healthy is crucial, and staying on top of your physical training by addressing weaknesses and improving upon strengths is key to a long successful career throughout college and beyond. Gone are the days when the strength coach simply writes a program that everyone blindly follows, now programs are individualised to fit the exact needs of the sport and the athlete.

The physical attributes required to play good golf are widely debated, and rightly so when such a vast array of body types have been successful in the sport over the years. Outlined below are what we as trainers working with elite (PGA Tour) and sub-elite (college) golfing athletes, consider to be most important factors in training college golfers:

Posture

Posture is such a significant piece in the golf swing from start to finish, which is why it is such an important aspect in our training. In all aspects of our training we focus on having awareness of where our body is in space and making sure our athletes are able to maintain posture throughout their movements without unnecessary compensations. A key contributor to that approach in the past couple of years has been introducing the GravityFit equipment to our gym and pre golf warm ups. It’s specifically designed to bring awareness to posture and train endurance in the muscles responsible for holding us in good form.

Using the GravityFit TPro to train golf set up and movement patterns

Common postural tendencies for golfers are to go into an excessively rounded set up position, known as C-posture; or to have an exaggerated arch in the low back, known as S-posture. I have found that if a golfer carries these tendencies in their golf setup, they also appear in the gym. We aim to be right in between these postures and maintain a neutral spinal curve. One area of posture that sometimes gets overlooked is head position. All of the time a college golfer spends studying, reading, or sitting on their phone promotes a forward carry of the head, so when in the gym we aim to avoid this at all times and bring awareness to an upright tall posture through the head and neck.

Movement Efficiency & Mobility

Before adding weight to exercises, we make sure the athlete has solid technique whilst performing a wide variety of gym movements. We can start by asking, “Does the athlete have the ability to squat, hinge, lunge, push and pull correctly?” Starting at the feet, we look for a stable base and a strong connection with the ground during movement. Can the athlete maintain a strong connection or is there instability? Everything we do starts from the feet, therefore instability here may cause issues up the chain. Next we move to the hips, does the athlete have the ability to hinge and maintain their posture effectively? Can they create separation between their lower body and upper body? The ability to hinge and disassociate the upper and lower body are key elements in the golf swing so it is important that our athletes have the awareness and ability to perform these movements in the gym extremely well.

Post session mobility work is a non-negotiable!

Movement efficiency and mobility go hand in hand. Knowing the difference between an athlete having a restriction due to a lack of mobility, or if the inability to perform a movement comes from a lack of skill and/or understanding is important. We strive to look at the body holistically and evaluate movement at the ankle, hip, lumbar spine, thoracic spine, and shoulders. Using a collaborative approach with coaches, athletic training staff, physical therapists, and massage therapists allows us to all have a better understanding of each athlete and their individual needs. Communicating with the entire staff allows us to make sure that we are all on the same page to help our athletes improve as a whole.

Jeremiah Hales has provided an invaluable service as a consulting physical therapist to the Iowa State golf programs. Jeremiah conducts his custom design golf specific physical assessments on the players twice a year. These screenings provide very in-depth and specific information about the player’s stability, posture, mobility and movement efficiency. That information is like gold for the coaching and fitness staff, it helps us prioritise gym workouts, technical training and practice set up for the player. Jeremiah is also a fan of the GravityFit equipment and uses it his assessments and also in the prescription of individualised exercise programs for the players. Click here for his explanation of how and why he uses the equipment with Cordie Walker from Golf Science Lab

Hinging effectively whilst maintaining posture

Core Stability & Glute Strength

Back injuries are one of the most common issues among golfers. Our goal is to address this from the start by making sure we have stability through the entire core. Golf is a very rotational sport, so our core work focuses predominantly on anti-extension, anti-flexion and anti-rotation. At specific times of year we may incorporate some rotational work, but since these athletes are getting this every day at practice, we benefit more from strengthening the core through stability and creating a rock solid pillar.

The ability to properly activate the glutes is also extremely important. Proper glute firing ensures that the body reduces compensation and minimizes stress on the back. I have seen athletes present with glutes that do not activate well, yet they appear extremely strong through their gym movements. These athletes are compensating and not performing these movements optimally for sport. Once we address these compensations and the athlete learns to properly activate their glutes, they are much stronger than before and put themselves in a better position to avoid injury.

Strength & Power

Golfers must create, transfer and absorb their own force, which can put a lot of stress on the body. Developing strength is like putting on the armour to help protect the body against injury. Moving in all planes of movement and focusing on developing a strong posterior chain is very important. A well rounded program includes a wide variety of movements, including squats, hinges, single leg movements, pushes, pulls, carries, and core exercises. Varying these and incorporating them throughout the year at different intensities and volumes have given us exceptional results in keeping our athletes strong, powerful, and healthy.

Having a strong foundation of strength is the key to developing power. Once a base of strength has been set we work to translate this into power in different planes of movement by increasing the rate of force production. We do this by using various approaches including jumps, medicine ball throw variations, and using accommodating resistance such as chains and bands (see Cam Smith example below). Just like the varying types of movements we use for strength work, we vary our methods based on the time of year and individual needs of each player.

Approach to training

Having a collaborative approach with all members of the staff allows us to look at each athlete from various perspectives to ensure we aren’t missing anything. We have the coach explaining what they are working on in their swing, we have the athletic trainer and physical therapist performing evaluations and prescribing individualized exercises to improve weaknesses. We also have a massage therapist who sees the players regularly to address any soft tissue issues or restrictions. Then there is the strength coach who will write a training program that will help each student-athlete become the best version of themselves through improving in the key areas detailed above.

By working with every member of the staff and taking a holistic and collaborative approach we can all work together and share information to create a better program and plan for each student-athlete.

Click here for more information on the featured GravityFit Equipment

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Nick Randall is a Strength and Conditioning Coach, Presenter, Rehab Expert and Massage Therapist contracted by PGA Tour Players. Nick is also a GravityFit Brand Ambassador. He is working with them to help spread their innovative message throughout the golf world and into other sports.

9 Comments

9 Comments

  1. harry

    Dec 6, 2018 at 12:52 am

    “….golf fitness…”…. sounds like an oxymoron when applied to 95% of all golfers worldwide… lol

  2. Dr. Ozy

    Dec 5, 2018 at 3:58 pm

    Most men who attempt to play golf have bloated pot bellies and seem to think that a new set of clubs or a magical tip will make them into “golfers”. If your belly is pregnant with fat the most athletic thing you can do is to reduce weight, not attempt to swing a golf club.

  3. coastieyaker

    Dec 5, 2018 at 12:08 pm

    this type of article is getting really old, really fast.
    How many more articles are going to be written, only for the reader to discover it is merely click bait for some ill-conceived training product?

    This article was wasteful and provided this reader nothing of substance.

  4. Bofhus

    Dec 5, 2018 at 7:40 am

    Oh no, another video of quarter squats being used to demonstrate “fitness”

    • sebas

      Dec 6, 2018 at 8:22 am

      I noticed that as well. Why not full depth??

  5. Under the roof

    Dec 5, 2018 at 7:23 am

    Nick,
    Congrats on the program, in my opinion you’re definitely headed down the right path. You might add a bosu ball to the “core and glute strength” exercises. By standing, on an unstable bosu ball (one foot), and performing the various strength and rotational exercises with bands, weights or just body weight, you will intensify the movements.
    One other aspect of the training you might add into the routine is a vinyasa yoga class. Strength, flexibility, balance and a few minutes to clear the mind of all the garbage, is great for golf.

  6. ogo

    Dec 5, 2018 at 12:21 am

    Golden information for gearheads who love their clubs and ignore their pathetic bodies.

  7. TLW

    Dec 4, 2018 at 8:13 pm

    The majority of people would benefit much more by following a simple workout program like the 5×5 or anything they can stick with. That information is free, btw.

  8. the dude

    Dec 4, 2018 at 4:17 pm

    nice ad for gravity fit……ha!

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Viral star, Hosung Choi, set for second start on the PGA Tour

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Hosung Choi, the man who has become a viral internet star due to his unique golf swing, made his PGA Tour debut at the AT&T Pebble Beach Pro-Am earlier this year, and the South Korean is set to make his second start this summer, after accepting a sponsors exemption to play the John Deere Classic.

Choi missed the cut on his debut at Pebble Beach, firing rounds of 72-75-77 while playing alongside the likes of Jerry Kelly and Aaron Rodgers.

The 45-year-old won the 2018 Casio World Open at the back end of last year but has been quiet on the golf course in 2019. Besides his missed cut at the AT&T Pebble Beach, Choi has only made two other appearances, missing the cut at the Kenya Open and finishing T12 at the Singapore Open.

Those who have bought tickets for this year’s John Deere Classic in July can look forward to all of Choi’s beautiful eccentricities.

 

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Morning 9: Nelly! | Ogilvy on Rules changes | Phelps on watching Tiger | Nantz: “Best event I’ve covered”

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By Ben Alberstadt (ben.alberstadt@golfwrx.com)

April 18, 2019

Good Thursday morning, golf fans.
1. Meanwhile, on the LPGA Tour…
…some actual golf action, to begin…
AP Report on round one of the Lotte Championship…
  • “Nelly Korda took advantage when Hawaii’s tough trade winds took a break.”
  • Korda rolled in the last of her nine birdies at the 18th in a bogey-free round of 63 Wednesday for a one-shot lead after the opening round of the Lotte Championship at Ko Olina Golf Club.
  • “I got here Saturday and I swear I couldn’t even walk because it was so windy,” said Korda, who is making her Lotte debut. “But I like the place. Everyone is really friendly and it just feels good to be here.”

Full piece.

2. Ogilvy on Rules changes
…the always interesting, abundantly informed Australian sounds off…
Writing for Golf Australia…
  • All of which brought me immediately back to the notion that the idea of simplifying rules almost automatically makes them more complicated. That it is what almost always happens when a committee decides something. I actually have some experience in that area, when I was on the PGA Tour Player Advisory Council…”
  • “…There were so many contingencies because a committee was involved. And it seems to me the same thing has happened with this ball-dropping thing. Nobody in the world now knows how to drop the ball properly. So we have a more complex situation than we had on December 31, 2018.”
  • “But it should be so simple. All we have to do is make it easy for a player to get the ball from hand to ground so that the game can continue. It’s that straightforward. But now we have a situation where you have to stand a certain way – you can’t bend your knees – and you have to drop from this exact height; not too low or high. The simplest thing in the world is now complicated.”
Also notable: this statement...”I have to think 99 percent of golfers have never consulted the rulebook on that one and things have been fine as far as I can see. This is really just a pro golf issue. So what is the point in foisting it on everyone?”
3. Phelps on watching Tiger
…how one GOAT got in prime position to watch another…
Tyler Lauletta at Business Insider…
  • On Wednesday, Phelps spoke with NBC Sports about how he wound up at the Masters in the first place, explaining that it had always been a dream of his to attend the tournament, and him being there for Woods’ big comeback win was more luck than anything.
  • “A mutual friend is a member,” Phelps said, explaining how he got his invite to one of the most difficult tickets in sports. “A buddy of mine called me Monday before the Masters. ‘I have a ticket? Do you want to go? I have a plane. Do you want to go?’ I was like, awesome, I’m going to the Masters for the first time.”
  • “As to how Phelps fell into front row seats to watch Woods tee off at No. 16, he says it came down to a helpful strangers that got to the tournament early on Sunday.”
  • “We started walking around the course and ran into a couple of nice people who had gotten to the gate early, at 3:30 a.m,” Phelps said. “They said, if you ever want to come back and sit on 16 with us, we have a couple of chairs. We got lucky, met a super nice guy working there that had some seats set up in some primo spots that we just had some pretty amazing access to.”
4. Even Stevie watched!
…tuning in for his former boss…
TVNZ report…
  • “Writing for Australian outlet the Player’s Voice, Williams says he now concentrated on playing golf rather than watching – until Monday morning earlier this week.”
  • “…I try to keep up with the news and will read about golf – but I just don’t watch it. Ever.
  • “Except for last Monday.”
  • “Fourteen years! It’s almost impossible to believe. And it had been 11 years since his last major – the US Open at Torrey Pines – which he had no right to win thanks to his torn cruciate ligament and fractured tibia.
  • “But that’s Tiger Woods – he does things no-one else could dream of doing.”

 

5. OWGR points for the Tour Championship
…two sets of books…
Doug Ferguson writes...”The PGA Tour will continue to keep a traditional score, even if it won’t be published, so that world ranking points can be awarded.”
  • “The Official World Golf Ranking board met last week at the Masters and approved a PGA Tour proposal that awards full ranking points based on where players would have finished without the staggered start.”
  • “The No. 1 seed in the FedEx Cup starts the tournament at 10 under, with the No. 2 seed at 8 under, and then 7 under, 6 under and 5 under. The next five players start at 4 under, all the way down until Nos. 26 through 30 begin at even par.”
6. “Best event I’ve ever covered”
…says Jim Nantz regarding the 2019 Masters…
The Washington Post’s Ben Strauss quoting Nantz…
  • “I’ve done 34 Final Fours, had Super Bowls, Peyton [Manning’s] farewell. It’s been 48 hours since it ended, and I’d say it’s going to feel about the same 10 years from now,” said Nantz, who has already called this year’s Super Bowl and Final Four in addition to the Masters since February. “It’s the best event I’ve ever covered. And I feel very fortunate to have been in that spot.”
7. DeChambeau’s grip change
…much lighter, but still Jumbo…
Andrew Tursky at PGATour.com on the pre-Masters overhaul…
  • “After a 14-hour range session in Dallas the week before the Masters, Dechambeau made a 75-gram reduction in his oversized JumboMax grip weights in his Cobra clubs. His new grips, made from a different lightweight compound, now measure just more than 50 grams, considered to be a “normal” weight by industry standards, despite their relatively massive size. He also changed from True Temper Dynamic Gold X7 shafts – extremely heavy and stiff iron shafts – to Dynamic Gold Tour Issue S400 shafts, which flex more than his previous gamer shafts.”
  • “Ever since he came on TOUR, DeChambeau used JumboMax grips on his clubs that measured about 125 grams per grip. He now works on his equipment with Cobra’s TOUR Operations Manager Ben Schomin, who says Dechambeau has improved his wedge play since first coming out on TOUR, but lately DeChambeau had struggled to find consistency with the flight of his wedges. The main issues were that spin was inconsistent and they tended to fly too high. For his part, Schomin built him wedges that used weld beads on the heel to help with face closure. While Schomin says it helped, DeChambeau — currently T105 in Strokes Gained: Around the Greens — wasn’t satisfied with his wedge play.”
  • “Schomin and DeChambeau, chasing consistency with the wedges, decided to begin testing different variables. As it turned out, DeChambeau liked the feel of a 50-gram grip, versus his old 125-gram grips, and the new build allowed DeChambeau to flight the wedges lower, and gain spin and launch consistency.”
8. An interesting note on Masters coverage
…how did Molinari set himself up for his water-destined third shot at the 15th?…
Golf Digest’s Alex Myers…
  • “Thanks as always to ClassicTVsports.com for charting all the shots televised during the final round of a major. The site confirmed what I believed to be true while being in and out of the Augusta National media center on Sunday: Molinari’s second shot on No. 15 never made it on TV.”
  • “Even after his disastrous double bogey on No. 12, Molinari arrived at the Augusta’s final par 5 tied for the lead with Woods, Brooks Koepka, Dustin Johnson, and Xander Schauffele. So why wasn’t his second shot shown? Well, it was just a layup after a poor drive, but that punchout from the right pine straw proved to be pivotal. It wound up running through the fairway and into the left rough. It should be noted you can see the shot on the Masters digital platforms, which, remarkably, attempted to show every shot from the tournament.”
  • “Although Molinari only had 79 yards for his third, which was shown live, his angle was so extreme that his golf ball caught a pine tree and dropped into the pond guarding the green. A surprised Molinari, who had just one bogey through the first 60 holes of the tournament, never recovered from his second double bogey in four holes. Meanwhile, Woods hit two great shots on the hole to find the green. And two putts later he had the solo lead for the first time all week, a lead he would not relinquish.”
9. Ho Sung mania is coming to the John Deere Classic
…the fisherman’s swing returneth to the PGA Tour…
The tournament announced Chou has been handed a sponsors exemption to the July tournament.
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Meteorologist received death threats for interrupting Masters coverage during most-watched morning golf round of all time

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Tornados brewing in the Georgia area meant an earlier start than usual for the final round of the Masters, and one CBS46 meteorologist was to receive death threats for interrupting coverage of the event to update residents in the area of the conditions.

Ella Dorsey took to Twitter on Sunday to report not just the vile abuse she was receiving, but also the importance of the work she was doing which cut into local Masters coverage.

Per The Weather Channel who spoke to local experts, who while being prepared for the backlash in interrupting the coverage to warn residents, were stunned by the level of abuse of some. On the subject, station news director Steve Doerr said

“The venom around this was insane, even by social media standards.”

CBS released its viewing figures for Sunday’s morning round, with an average of 10.8 million viewers tuning in to watch Tiger Woods claim his fifth green jacket. That total bested the 8.56 million number, according to Nielsen data, from the 2000 Open Championship which previously held the morning record.

According to CBS, the broadcasts viewership peaked between 2.15 and 2.30 ET with 18.3 million tuning in.

 

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